Macalester Volleyball Cycle 2 Week 6 Dec. 21st
Macalester Volleyball Cycle 2 Week 6 Dec. 21st Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
Friday 1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
None
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x3 2x3 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 75% 80%
Lunges ss B.O.R. 3 x 6
- leg Raises, Knee Raises, Bicycles, Hip Ups
Aqua Person Side Plank Crabby Lady
Clean First Pull (Floor)
60% / 70%
2x3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 80% 85%
x3 x3 x2
60% 60% 60%
x4 x4 x4
ss 3 way delt raises 3 x 6 e.w.
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 3 x 3 @ 80%
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
3 x 15 1 x 10 each side
Super Hero Back Ext.
3 x 30 sec. 3 x 15
Macalester Volleyball Cycle 2 Week 7 Dec. 28th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
Friday 1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
None
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x4 x3 x3 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 75% 80% 85%
Lunges ss B.O.R. 3 x 6
- leg Raises, Knee Raises, Bicycles, Hip Ups
Aqua Person Side Plank Crabby Lady
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
60% 75% 80% 80%
x6 x3 2x3 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 45 sec. 3 x 30 sec. 3 x 30 sec.
Macalester Volleyball Cycle 2 Week 8 Jan. 4th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Friday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x3 x2 x2 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
70% 80% 90%
x3 x2 x2
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 60% 65%
x4 x4 x4
ss B.O.R. 3 x 6
ss 3 way delt raises 3 x 6 e.w.
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 85% 3 x 3
60% 75% 85% 90%
Lunges
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
- leg Raises, Knee Raises, Bicycles, Hip Ups
Super Hero Back Ext.
Aqua Person Side Plank Crabby Lady
3 x 30 sec. 3 x 15
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
70% 80% 85% 85% 85%
x6 x3 x2 x2 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 50 sec. 3 x 35 sec. 3 x 35 sec.
Macalester Volleyball Cycle 2 Week 9 Jan. 11th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Friday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w. ss 3 way delt raises 3 x 6
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x4 x3 x1 x1 x3 x3 x3 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss Ankle Band Series 1 x 15 e.w.
70% 80% 90% 95% 60% 65% 65%
x3 x2 x1 x1 x4 x4 x4
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 90% 3 x 3
Push Jerk ss S.L. Bridges 3 x 6 e.l
Bench Press ss S.L. RDL's 3 x 6 e.l.
70% 80% 90% 95%
Lunges ss B.O.R. 3 x 6
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
- leg Raises, Knee Raises, Bicycles, Hip Ups
Super Hero Back Ext.
Aqua Person Side Plank Crabby Lady
3 x 30 sec. 3 x 15
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
70% 80% 85% 90% 90%
x6 x3 x2 x1 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 55 sec. 3 x 40 sec. 3 x 40 sec.
Macalester Volleyball Cycle 2 Week 10 Jan. 18th Monday Plate Warm Up
Wednesday
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drop 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 75% 80%
ss 3 way delt raises 3 x 6 e.w.
Back Squat ss Lat. Pull Down 3 x 6
Shoulder Press
70% 75% 80%
x6 x3 x2
Tricep Push Down Glute/Hams Empty Bottle
x3 x3 x3 2x6 2x6 1 x 20
CORE Plate Abs
2 x 15
ss RDL's 90% 3 x 3
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
Super Hero Back Ext.
Friday
1 x 5 e.w.
2 x 30 sec. 2 x 15
None
Testing
Wednesday Plate Warm Up
1 x 5 e.w.
Friday 1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
None
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x3 2x3 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 75% 80%
Lunges ss B.O.R. 3 x 6
- leg Raises, Knee Raises, Bicycles, Hip Ups
Aqua Person Side Plank Crabby Lady
Clean First Pull (Floor)
60% / 70%
2x3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 80% 85%
x3 x3 x2
60% 60% 60%
x4 x4 x4
ss 3 way delt raises 3 x 6 e.w.
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 3 x 3 @ 80%
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
3 x 15 1 x 10 each side
Super Hero Back Ext.
3 x 30 sec. 3 x 15
Macalester Volleyball Cycle 2 Week 7 Dec. 28th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
Friday 1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
None
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x4 x3 x3 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 75% 80% 85%
Lunges ss B.O.R. 3 x 6
- leg Raises, Knee Raises, Bicycles, Hip Ups
Aqua Person Side Plank Crabby Lady
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
60% 75% 80% 80%
x6 x3 2x3 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 45 sec. 3 x 30 sec. 3 x 30 sec.
Macalester Volleyball Cycle 2 Week 8 Jan. 4th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Friday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Push Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x6 x3 x2 x2 x6 x6 x6 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss S.L. Bridges 3 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
70% 80% 90%
x3 x2 x2
Bench Press ss S.L. RDL's 3 x 6 e.l.
60% 60% 65%
x4 x4 x4
ss B.O.R. 3 x 6
ss 3 way delt raises 3 x 6 e.w.
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 85% 3 x 3
60% 75% 85% 90%
Lunges
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
- leg Raises, Knee Raises, Bicycles, Hip Ups
Super Hero Back Ext.
Aqua Person Side Plank Crabby Lady
3 x 30 sec. 3 x 15
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
70% 80% 85% 85% 85%
x6 x3 x2 x2 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 50 sec. 3 x 35 sec. 3 x 35 sec.
Macalester Volleyball Cycle 2 Week 9 Jan. 11th Monday Plate Warm Up
Wednesday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Friday Plate Warm Up
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
1 x 5 e.w.
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
Shoulder Plate Warm Up
Shoulder Plate Warm Up
1 x 5 e.w.
1 x 5 e.w.
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
x 3 each side
- Over/Under/Over
OR x 5 e.w.
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drops 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w. ss 3 way delt raises 3 x 6
Pause Squats (pause 3 sec. at bottom) ss Lat. Pull Down 3 x 6
Shoulder Press
DB Shoulder Press Lying Tricep Ext. Bent Over Shoulder Press Pull Ups Reverse Curls 90/90 Ext. Rot
x3 x3 x3 x4 x3 x1 x1 x3 x3 x3 3x6 3x6 2x8 2 x 10, 1 x AMAP 2x8 2 x 15
CORE Legendary Abs
3 x 15
ss Ankle Band Series 1 x 15 e.w.
70% 80% 90% 95% 60% 65% 65%
x3 x2 x1 x1 x4 x4 x4
Tricep Push Down Glute/Hams Empty Bottle
x6 x6 x6 3x6 3x6 2 x 20
CORE Plate Abs
3 x 15
ss RDL's 90% 3 x 3
Push Jerk ss S.L. Bridges 3 x 6 e.l
Bench Press ss S.L. RDL's 3 x 6 e.l.
70% 80% 90% 95%
Lunges ss B.O.R. 3 x 6
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
- leg Raises, Knee Raises, Bicycles, Hip Ups
Super Hero Back Ext.
Aqua Person Side Plank Crabby Lady
3 x 30 sec. 3 x 15
3 x 15 1 x 10 each side
3 x 3 each arm
DB Hip Swings ss Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB B.O.R 3 x 8
RDL's
70% 80% 85% 90% 90%
x6 x3 x2 x1 3x3
ss DB Flies 3 x 6
Up Right Rows Machine Hamstring Curls Push Ups Dips Cable Ext. Rot. Hammer Curls
3x6 3x6 2 x 10, 1 x AMAP 3x8 2 x 15 each side 3x6
CORE Planks Side Planks Dead Bug opp. Arm/leg
3 x 55 sec. 3 x 40 sec. 3 x 40 sec.
Macalester Volleyball Cycle 2 Week 10 Jan. 18th Monday Plate Warm Up
Wednesday
- Wood Chops, Standing Rotation, Plate Squat, Lateral Lunge
Band Abduction Series
1 x 5 e.w.
Halfmoons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Shoulder Plate Warm Up
1 x 5 e.w.
- 90/90, Standing Rear Delt Pull, 45 Degree Delt Raise, Rear Delt, Lying Ext.
Hurdle Warm Up
x 3 each side
- Over/Under/Over
Hip Mobility Warm Up
OR x 5 e.w.
For/Rev. Lunge, Lateral/CrossOver Lunge, Lateral Hip Shift, All 4' s small circles, All 4's Abduction, All 4's Big Circles
Clean First Pull (Floor)
60% / 70% 2 x 3
ss Front Squat 2 x 6 ss Heel Drop 2 x 6
Cleans (Power Position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 75% 80%
ss 3 way delt raises 3 x 6 e.w.
Back Squat ss Lat. Pull Down 3 x 6
Shoulder Press
70% 75% 80%
x6 x3 x2
Tricep Push Down Glute/Hams Empty Bottle
x3 x3 x3 2x6 2x6 1 x 20
CORE Plate Abs
2 x 15
ss RDL's 90% 3 x 3
- straight arm crunches, Dead Bug Crunches, Leg raise w/ crunches
Super Hero Back Ext.
Friday
1 x 5 e.w.
2 x 30 sec. 2 x 15
None
Testing
