Macalester Volleyball Cycle 1 May 9th Week 1 Day 1 Day 2 Day 3
Macalester Volleyball Cycle 1 May 9th Week 1 Day 1
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 3 Plate Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up: NONE
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Ous, Craby Lady
Elvis, Fire Hydrant, Clam shells
Rest b/t Sets
DB Hip Swings ss Bridges ss ankle band series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
Core:
Planks Side Planks Dead Bug
3 x 3 each arm
3x6 1 x 15 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
2 x 45 sec. 2 x 30 sec. 2 x 45 sec.
Rest B/t Sets
Clean First Pull(power)
60 sec
ss Heel Drops 2 x 6
60% 70%
x3 x3
60 Sec 60 Sec
70% 80% 80% 60% 65% 70%
x3 x3 x3 x8 x8 x8
60 sec 60 sec 60 Sec 60 sec 60 sec
60% 65% 70%
x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3 x 20
60 sec 60 sec
ss Front Squat 2 x 6
Clean(power position) 60 sec
ss Bridges 3 x 6 ss Ankle Band Series 1 x 10 e.w.
60 sec
Bench Press
30 sec 30 sec
Back Squat ss Lying 90/90 2x15
Pull Ups ss DB Shoulder Press RDL ss DB Rear Delt Raise Seated Row
60%
ss w/ Smith Machine Calf Raise
Shoulder Program
See website Choose Core Routine Shoulder Program
See website See website
60 sec 30 sec 30 sec
Macalester Volleyball Cycle 1 May 16th Week 2 Day 1 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 70%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
65%
x3 e. a. x3 e. a. x3 e. a. x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3 x 20 2 x 15
See website See website
60 Sec 60 Sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec
Band Abduction Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
DB Hip Swings ss Bridges ss Ankle Band Series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3 x 3 each arm
3x6 1 x 15 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
60 sec
Rest b/t Sets
Clean First Pull(power)
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 45 sec. 2 x 30 sec. 2 x 45 sec.
See website
2x3
60 Sec
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 3x8 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Front Squat 2 x 6
60 sec
Clean(power) ss Band Bridges 3 x 6
60 sec
ss ankle band series 1 x 15 each way
Bench Press 30 sec 30 sec Front Squat(80% of back squat)
60 sec Core:
60%/70%
ss Heel Drops 2 x 6
ss Lying 90/90 2x15
45 sec
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Bent Over Rows ss push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
80% 80% 80% 60% 65% 70% 70% 60% 70% 70%
65%
See website See website
60 sec 45 sec
Macalester Volleyball Cycle 1 May 23rd Week 3 Day 1 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 75%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
70%
x 3 e. a. x 3 e. a. x 3 e. a. x8 x8 x8 x8 x8 x8 x AMAP* 3x8 3x8 3x8 3x8 3 x 20 2 x 15
See website See website
60 Sec 60 Sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec
Band Abduction Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
DB Hip Swings ss Bridges ss Ankle Band Series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3 x 3 each arm
3x6 1 x 15 e.l. 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
60 sec
Rest b/t Sets
Clean First Pull(power)
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 50 sec. 2 x 30 sec. 2 x 50 sec.
See website
2x3
60 Sec
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 3x8 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Front Squat 2 x 6
60 sec
Clean(power position) ss Band Bridges 3 x 6
60 sec Bench Press 30 sec
ss ankle band series 1 x 15 each way
30 sec Front Squat(80%of back squat)
60 sec Core:
60%/70%
ss Heel Drops 2 x 6
ss Lying 90/90 2x15
45 sec
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Bent Over Rows ss w/ push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
80% 80% 85% 60% 65% 70% 75% 60% 70% 75%
70%
See website See website
60 sec 45 sec
Macalester Volleyball Cycle 1 May 30th Week 4 Day 1 Plate Warm Up
UNLOAD WEEK : Use the same weights as last week with the new reps, unless a percentage is given
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 75%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
70%
x 3 e. a. x 3 e. a. x 3 e. a. x6 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6 2 x 15 1 x 10
See website See website
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Rest B/t Sets
60 Sec 60 Sec
DB Hip Swings ss Bridges
3 x 3 each arm
60 Sec 60 sec
DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3x6 3x6 3x 6 e.l. 3x6 3 x 6 e.l. 3x6 3x 6 1 x 15
60 sec
3x6
Rest b/t Sets
Clean First Pull
60%
2x3
60 Sec
70% 80% 80% 60% 65% 70% 75% 60% 70% 75%
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 3x6 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Heel Drops 2 x 6 ss Front Squat 2 x 6
60 sec 60 sec 60 sec
60 sec
Hang Clean ss Band Bridges 3 x 6
30 sec Bench Press 30 sec
ss ankle band series 1 x 15 each way
30 sec Front Squat(80% of back squat) ss Lying 90/90 2x15
60 sec Core: 45 sec
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 50 sec. 2 x 30 sec. 2 x 50 sec.
See website
Bent Over Rows ss w/ push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
70%
See website See website
30 sec 45 sec
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 3 Plate Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up: NONE
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Ous, Craby Lady
Elvis, Fire Hydrant, Clam shells
Rest b/t Sets
DB Hip Swings ss Bridges ss ankle band series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
Core:
Planks Side Planks Dead Bug
3 x 3 each arm
3x6 1 x 15 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
2 x 45 sec. 2 x 30 sec. 2 x 45 sec.
Rest B/t Sets
Clean First Pull(power)
60 sec
ss Heel Drops 2 x 6
60% 70%
x3 x3
60 Sec 60 Sec
70% 80% 80% 60% 65% 70%
x3 x3 x3 x8 x8 x8
60 sec 60 sec 60 Sec 60 sec 60 sec
60% 65% 70%
x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3 x 20
60 sec 60 sec
ss Front Squat 2 x 6
Clean(power position) 60 sec
ss Bridges 3 x 6 ss Ankle Band Series 1 x 10 e.w.
60 sec
Bench Press
30 sec 30 sec
Back Squat ss Lying 90/90 2x15
Pull Ups ss DB Shoulder Press RDL ss DB Rear Delt Raise Seated Row
60%
ss w/ Smith Machine Calf Raise
Shoulder Program
See website Choose Core Routine Shoulder Program
See website See website
60 sec 30 sec 30 sec
Macalester Volleyball Cycle 1 May 16th Week 2 Day 1 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 70%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
65%
x3 e. a. x3 e. a. x3 e. a. x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3 x 20 2 x 15
See website See website
60 Sec 60 Sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec
Band Abduction Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
DB Hip Swings ss Bridges ss Ankle Band Series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3 x 3 each arm
3x6 1 x 15 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
60 sec
Rest b/t Sets
Clean First Pull(power)
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 45 sec. 2 x 30 sec. 2 x 45 sec.
See website
2x3
60 Sec
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 3x8 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Front Squat 2 x 6
60 sec
Clean(power) ss Band Bridges 3 x 6
60 sec
ss ankle band series 1 x 15 each way
Bench Press 30 sec 30 sec Front Squat(80% of back squat)
60 sec Core:
60%/70%
ss Heel Drops 2 x 6
ss Lying 90/90 2x15
45 sec
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Bent Over Rows ss push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
80% 80% 80% 60% 65% 70% 70% 60% 70% 70%
65%
See website See website
60 sec 45 sec
Macalester Volleyball Cycle 1 May 23rd Week 3 Day 1 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 75%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
70%
x 3 e. a. x 3 e. a. x 3 e. a. x8 x8 x8 x8 x8 x8 x AMAP* 3x8 3x8 3x8 3x8 3 x 20 2 x 15
See website See website
60 Sec 60 Sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec
Band Abduction Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
DB Hip Swings ss Bridges ss Ankle Band Series DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3 x 3 each arm
3x6 1 x 15 e.l. 3x8 3x8 3 x 8 e.l. 3x8 3 x 8 e.l. 3x8 3x8 2 x 15
60 sec
Rest b/t Sets
Clean First Pull(power)
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 50 sec. 2 x 30 sec. 2 x 50 sec.
See website
2x3
60 Sec
x3 x3 x3 x8 x8 x8 x8 x8 x8 x8 3x8 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Front Squat 2 x 6
60 sec
Clean(power position) ss Band Bridges 3 x 6
60 sec Bench Press 30 sec
ss ankle band series 1 x 15 each way
30 sec Front Squat(80%of back squat)
60 sec Core:
60%/70%
ss Heel Drops 2 x 6
ss Lying 90/90 2x15
45 sec
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Bent Over Rows ss w/ push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
80% 80% 85% 60% 65% 70% 75% 60% 70% 75%
70%
See website See website
60 sec 45 sec
Macalester Volleyball Cycle 1 May 30th Week 4 Day 1 Plate Warm Up
UNLOAD WEEK : Use the same weights as last week with the new reps, unless a percentage is given
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate Warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up:
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, Inverted 45
Internal Rotation, Inverted 45
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
x5
ss Band Bridge 3 x 6 ss ankle band series 1 x 10 e.w.
Back Squat ss 3 way Delt Raise 3x6
60% 65% 70% 75%
Shoulder Press ss S.B. Hamstring Curls 3 x 15
RDL ss Lat. Pull Down Lunges ss Tricep Push Down Smith Machine Calf Raise ss 90/90 ext. rotation
Choose Core Routine Scapular Shoulder Program
70%
x 3 e. a. x 3 e. a. x 3 e. a. x6 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6 2 x 15 1 x 10
See website See website
Band Abduction
x5
Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Elvis, Fire Hydrant, Clam shells
Rest B/t Sets
1 Arm DB Push Press
1 x 10 each way
Internal Rotation, Inverted 45
Band Abduction Half Moon For./Back, Monster Walk For./Back, Step Outs,
Elvis, Fire Hydrant, Clam shells
Shoulder Warm Up: Standing 90/90, Standing Rear Delt Pull, External Rotation,
Rest B/t Sets
60 Sec 60 Sec
DB Hip Swings ss Bridges
3 x 3 each arm
60 Sec 60 sec
DB S.L. Squats ss DB Bench Press S.L. RDL ss DB Seated Shoulder Press DB Alt. B.O.R. ss Lying Tricep Ext. S.L. Machine Hamstring Curl ss Wrist Curls
3x6 3x6 3x 6 e.l. 3x6 3 x 6 e.l. 3x6 3x 6 1 x 15
60 sec
3x6
Rest b/t Sets
Clean First Pull
60%
2x3
60 Sec
70% 80% 80% 60% 65% 70% 75% 60% 70% 75%
x3 x3 x3 x6 x6 x6 x6 x6 x6 x6 3x6 2 x 8, 1 x AMAP 3x8 3x8 2 x 8, 1 x AMAP 3 x 15 e.l.
60 sec 60 sec 60 Sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 45 sec
ss Heel Drops 2 x 6 ss Front Squat 2 x 6
60 sec 60 sec 60 sec
60 sec
Hang Clean ss Band Bridges 3 x 6
30 sec Bench Press 30 sec
ss ankle band series 1 x 15 each way
30 sec Front Squat(80% of back squat) ss Lying 90/90 2x15
60 sec Core: 45 sec
Planks Side Planks Dead Bug
Scapular Shoulder Program
2 x 50 sec. 2 x 30 sec. 2 x 50 sec.
See website
Bent Over Rows ss w/ push ups RDL ss DB Rear Delt Raise Pull Ups ss S.L. Calf Raises Choose Core Routine Scapular Shoulder Program
70%
See website See website
30 sec 45 sec
