SUMMER 2014 MSU WOMEN'S BASKETBALL
SUMMER 2014 MSU WOMEN'S BASKETBALL MONDAY EXERCISES
2-Jun
MONDAY
REPS
WEIGHTS
9-Jun
MONDAY
REPS
WEIGHTS
16-Jun
MONDAY
REPS
WEIGHTS
23-Jun REPS
WEIGHTS
SQUAT WARM-UP BAR X 10 WARM-UP 65lbs X 5
5 5 5 5 5
3 3 3 3 3
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
BAR 65
WALKING LUNGES
3 X 8E
3 X 8E
3 X 10E
3 X 6E
STEP UPS
3 X 6E
3 X 6E
3 X 8E
3 X 5E
HAMSTRING CURLS
3 X 12
3 X 12
3 X 15
3 X 10
INCLINE PRESS
4X8
4X8
4 X 10
3 X 10
PLATE ROWS
3 X 15
3 X 15
3 X 15
3 X 10
DB CURLS
3 X 10
3 X 10
3 X 12
3X8
RUSSIAN TWISTS
3 X 12E
3 X 12E
3 X 15E
3 X 10E
ALT. SIT-UPS
3 X 8E
3 X 8E
3 X 10E
3 X 5E
LYING LEG RAISES
3 X 20
3 X 20
3 X 25
3 X 15
WEDNESDAY EXERCISES
4-Jun
WEDNESDAY
11-Jun
WEDNESDAY
18-Jun
WEDNESDAY
25-Jun
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
BAR 50
BENCH PRESS WARM-UP BAR X 10 WARM-UP 50lbs X 5
5 5 5 5 5
3 3 3 3 3
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
DB MILITARY PRESS
3X8
3X8
3 X 10
3X5
FACE PULLS
4 X 15
4 X 15
4 X 20
3 X 10
O.H. DB EXTENSIONS
3 X 10
3 X 10
3 X 12
3X8
DB BENT RAISES
3 X 12
3 X 12
3 X 15
3 X 10
DB LATERAL LUNGES
3 X 6E
3 X 6E
3 X 8E
3 X 5E
CALF RAISES
4 X 20
4 X 20
4 X 25
3 X 15
CRUNCHES
3 X 30
3 X 30
3 X 30
3 X 15
LOW PLANK
3 X :30
3 X :35
3 X :40
3 X :25
SEA TURTLES
3 X 20E
3 X 20E
3 X 25E
3 X 15E
FRIDAY EXERCISES
6-Jun
FRIDAY
REPS
WEIGHTS
13-Jun
FRIDAY
REPS
WEIGHTS
20-Jun
FRIDAY
REPS
WEIGHTS
27-Jun REPS
WEIGHTS
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
BAR 55
5 5
3 3 3 3 3
FRONT SQUAT
3X6
3X8
3 X 10
3X5
DB DRL
4X8
4X8
4 X 10
3 X 10
TUCK JUMPS
3X8
3X8
3 X 10
3X5
DB FLOOR PRESS
4 X 10
4 X 10
4 X 12
3 X 10
CHIN-UPS
3 X 5-8
3 X 5-8
3 X 6-10
3X5
DB SHRUGS
3 X 12
3 X 12
3 X 15
3 X 10
6" + HOLD
3 X :30
3 X :35
3 X :40
3 X :25
SUPERWOMEN
3 X 12
3 X 12
3 X 15
3 X 10
SIT-UPS
3 X 15
3 X 15
3 X 20
3 X 10
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5
SUMMER 2014 MSU WOMEN'S BASKETBALL MONDAY EXERCISES
SQUAT WARM-UP BAR X 10 WARM-UP 65lbs X 5 DB SPLIT SQUATS LATERAL STEP-UPS GHR DB BENCH PRESS DB UPRIGHT ROWS BARBELL CURLS HIGH PLANK R+L SIDE PLANK LOW PLANK
30-Jun
MONDAY
7-Jul
MONDAY
14-Jul
MONDAY
21-Jul
REPS 5 5 5 5 5 3 X 10E 3 X 8E 3X6 4X8 3 X 10 3 X 10 3 X :30 3 X :30 3 X :30
WEIGHTS
REPS 3 3 3 3 3 3 X 10E 3 X 8E 3X6 4X8 3 X 10 3 X 10 3 X :30 3 X :30 3 X :30
WEIGHTS
REPS 5 3 1 1 1 3 X 12E 3 X 8E 3X8 4 X 10 3 X 12 3 X 12 3 X:35 3 X :35 3 X :35
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3 X 8E 3 X 5E 3X5 3 X 10 3X8 3X8 3 X :20 3 X :20 3 X :20
2-Jul
WEDNESDAY
9-Jul
WEDNESDAY
16-Jul
WEDNESDAY
23-Jul
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3X5 3X8 3 X 10 3 X 6E 3 X 5E 3 X 15 3 X 8E 3 X 8E 3 X 10
WEDNESDAY EXERCISES
BENCH PRESS WARM-UP BAR X 10 WARM-UP 50lbs X 5
5 5 5 5 5 BB PUSH PRESS 4X5 BAND T'S 3 X 10 TRICEPS EXTENSIONS 3 X 12 DB FRONT& SIDE RAISES 3 X 8E DB REVERSE LUNGES 3 X 8E BB CALF RAISES 3 X 25 ALT. SIT-UPS 3 X 10E ALT. JACK KNIVES 3 X 10E PLATE TOE TOUCHES 3 X 15 THURSDAY EXERCISES
5 3 1 1 1 4X6 3 X 15 3 X 15 3 X 10E 3 X 10E 3 X 30 3 X 12E 3 X 12E 3 X 20
3-Jul
FRIDAY
11-Jul
FRIDAY
18-Jul
FRIDAY
25-Jul
REPS
WEIGHTS
REPS 3 3 3 3 3 4X6 3 X 8E 3X8 3 X 12 3 X 12 3 X 15 3 X 30E 3 X 12 3 X 12E
WEIGHTS
REPS 5 3 1 1 1 4X8 3 X 10E 3 X 10 3 X 15 3 X 15 3 X 20 3 X 35E 3 X 15 3 X 15E
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3X5 3 X 5E 3X5 3 X 10 3 X 10 3 X 10 3 X 15E 3 X 10 3 X 10E
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5 FRONT SQUAT S.L. DB RDL SQUAT JUMPS DB JM EXTENSTIONS LAT PULLDOWNS DB SHRUGS FLUTTER KICKS KNEE HUGS ALT. BICYCLES
3 3 3 3 3 4X5 3 X 10 3 X 12 3 X 8E 3 X 8E 3 X 25 3 X 10E 3 X 10E 3 X 15
5 5 4X5 3 X 8E 3X6 3 X 12 3 X 12 3 X 15 3 X 30E 3 X 12 3 X 12E
WEIGHTS
BAR 65
WEIGHTS
BAR 50
WEIGHTS
BAR 55
SUMMER 2014 MSU WOMEN'S BASKETBALL MONDAY EXERCISES
28-Jul
MONDAY
4-Aug
MONDAY
REPS
WEIGHTS
REPS 3 3 3 3 3 3 X 15E 3 X 10E 3 X 10 4 X 12 3 X 15 3 X 15 3 X 10 3 X 12E 3 X12
WEIGHTS
SQUAT 5 WARM-UP BAR X 10 5 WARM-UP 65lbs X 5 5 DB SPLIT SQUATS LATERAL STEP-UPS GHR DB BENCH PRESS DB UPRIGHT ROWS BARBELL CURLS DB SIT-UPS KB SIDE BENDS REVERSE CRUNCHES
5 5 3 X 12E 3 X 8E 3X8 4 X 10 3 X 12 3 X 12 3 X 10 3 X 12E 3 X 12
WEDNESDAY EXERCISES
30-Jul
WEDNESDAY
6-Aug
REPS
WEIGHTS
REPS
BENCH PRESS 5 WARM-UP BAR X 10 5 WARM-UP 50lbs X 5 5
FRIDAY EXERCISES
1-Aug
FRIDAY
REPS
WEIGHTS
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5 KB SWINGS S.L. DB RDL BROAD JUMPS DB FLOOR PRESS LAT PULLDOWNS BB SHRUGS CRUNCHES LOW PLANK SIDE CRUNCHES
5 5 3 X 12 3 X 10E 4X5 3 X 10 3 X 15 3 X 10 3 X 25 3 X :30 3 X 15E
8-Aug REPS 3 3 3 3 3 3 X 12 3 X 12E 4X5 3 X 10 3 X 15 3 X 10 3 X 25 3 X :30 3 X 15E
REPS 5 3 1 1 1 3 X 15E 3 X 10E 3 X 10 4 X 12 3 X 15 3 X 15 3 X 12 3 X 14E 3 X 15
MONDAY
18-Aug
WEIGHTS
REPS 3X5 **65%**
WEIGHTS
REPS
WEIGHTS
15-Aug REPS 5 3 1 1 1 3 X 15 3 X 12E 4X6 3 X 12 3 X 15 3 X 12 3 X 30 3 X :35 3 X 20E
BAR 65
3 X 8E 3 X 5E 3X5 3 X 10 3X8 3X8 3X8 3 X 6E 3 X 10
WEIGHTS
5 3 1 1 1 4X6 3 X 12E 3 X 20 3 X 12E 3 X 10E 4 X 25 3 X 15 3 X 15E 3 X 15E FRIDAY
WEIGHTS
OF HEAVIEST WEIGHT
WEDNESDAY 13-Aug WEDNESDAY
3 3 3 3 3 4X5 3 X 10 3 X 15 3 X 10E 3 X 10E 4 X 25 3 X 12 3 X 12E 3 X 12E
5 5 BB PUSH JERK 4X5 BAND W'S 3 X 10 TRICEPS EXTENSIONS 3 X 15 DB FRONT& SIDE RAISES 3 X 10E DB WALKING LUNGES 3 X 10E BB CALF RAISES 3 X 30 JACK KNIVES 3 X 12 RUSSIAN TWIST 3 X 12E ALT. TOE TOUCHES 3 X 12E
11-Aug
20-Aug REPS 3X5 **65%**
WEIGHTS
BAR 50
OF HEAVIEST WEIGHT
3X5 3X8 3 X 10 3 X 6E 3 X 5E 3 X 15 3X8 3 X 8E 3 X 8E FRIDAY WEIGHTS
22-Aug REPS 3X5 **65%** OF HEAVIEST WEIGHT
3 X 10 3 X 5E 3X5 3X8 3 X 10 3X8 3 X 15 3 X :25 3 X 10E
WEIGHTS
BAR 55
Coach Andrew McKay email: [email protected] office: (443) 885-4343 cell: (231) 629-5550 If you have any questions about the workout feel free to contact me. Have a GREAT summer!!!
2-Jun
MONDAY
REPS
WEIGHTS
9-Jun
MONDAY
REPS
WEIGHTS
16-Jun
MONDAY
REPS
WEIGHTS
23-Jun REPS
WEIGHTS
SQUAT WARM-UP BAR X 10 WARM-UP 65lbs X 5
5 5 5 5 5
3 3 3 3 3
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
BAR 65
WALKING LUNGES
3 X 8E
3 X 8E
3 X 10E
3 X 6E
STEP UPS
3 X 6E
3 X 6E
3 X 8E
3 X 5E
HAMSTRING CURLS
3 X 12
3 X 12
3 X 15
3 X 10
INCLINE PRESS
4X8
4X8
4 X 10
3 X 10
PLATE ROWS
3 X 15
3 X 15
3 X 15
3 X 10
DB CURLS
3 X 10
3 X 10
3 X 12
3X8
RUSSIAN TWISTS
3 X 12E
3 X 12E
3 X 15E
3 X 10E
ALT. SIT-UPS
3 X 8E
3 X 8E
3 X 10E
3 X 5E
LYING LEG RAISES
3 X 20
3 X 20
3 X 25
3 X 15
WEDNESDAY EXERCISES
4-Jun
WEDNESDAY
11-Jun
WEDNESDAY
18-Jun
WEDNESDAY
25-Jun
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
BAR 50
BENCH PRESS WARM-UP BAR X 10 WARM-UP 50lbs X 5
5 5 5 5 5
3 3 3 3 3
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
DB MILITARY PRESS
3X8
3X8
3 X 10
3X5
FACE PULLS
4 X 15
4 X 15
4 X 20
3 X 10
O.H. DB EXTENSIONS
3 X 10
3 X 10
3 X 12
3X8
DB BENT RAISES
3 X 12
3 X 12
3 X 15
3 X 10
DB LATERAL LUNGES
3 X 6E
3 X 6E
3 X 8E
3 X 5E
CALF RAISES
4 X 20
4 X 20
4 X 25
3 X 15
CRUNCHES
3 X 30
3 X 30
3 X 30
3 X 15
LOW PLANK
3 X :30
3 X :35
3 X :40
3 X :25
SEA TURTLES
3 X 20E
3 X 20E
3 X 25E
3 X 15E
FRIDAY EXERCISES
6-Jun
FRIDAY
REPS
WEIGHTS
13-Jun
FRIDAY
REPS
WEIGHTS
20-Jun
FRIDAY
REPS
WEIGHTS
27-Jun REPS
WEIGHTS
5 3 1 1 1
3X5 **65%** OF HEAVIEST WEIGHT
BAR 55
5 5
3 3 3 3 3
FRONT SQUAT
3X6
3X8
3 X 10
3X5
DB DRL
4X8
4X8
4 X 10
3 X 10
TUCK JUMPS
3X8
3X8
3 X 10
3X5
DB FLOOR PRESS
4 X 10
4 X 10
4 X 12
3 X 10
CHIN-UPS
3 X 5-8
3 X 5-8
3 X 6-10
3X5
DB SHRUGS
3 X 12
3 X 12
3 X 15
3 X 10
6" + HOLD
3 X :30
3 X :35
3 X :40
3 X :25
SUPERWOMEN
3 X 12
3 X 12
3 X 15
3 X 10
SIT-UPS
3 X 15
3 X 15
3 X 20
3 X 10
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5
SUMMER 2014 MSU WOMEN'S BASKETBALL MONDAY EXERCISES
SQUAT WARM-UP BAR X 10 WARM-UP 65lbs X 5 DB SPLIT SQUATS LATERAL STEP-UPS GHR DB BENCH PRESS DB UPRIGHT ROWS BARBELL CURLS HIGH PLANK R+L SIDE PLANK LOW PLANK
30-Jun
MONDAY
7-Jul
MONDAY
14-Jul
MONDAY
21-Jul
REPS 5 5 5 5 5 3 X 10E 3 X 8E 3X6 4X8 3 X 10 3 X 10 3 X :30 3 X :30 3 X :30
WEIGHTS
REPS 3 3 3 3 3 3 X 10E 3 X 8E 3X6 4X8 3 X 10 3 X 10 3 X :30 3 X :30 3 X :30
WEIGHTS
REPS 5 3 1 1 1 3 X 12E 3 X 8E 3X8 4 X 10 3 X 12 3 X 12 3 X:35 3 X :35 3 X :35
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3 X 8E 3 X 5E 3X5 3 X 10 3X8 3X8 3 X :20 3 X :20 3 X :20
2-Jul
WEDNESDAY
9-Jul
WEDNESDAY
16-Jul
WEDNESDAY
23-Jul
REPS
WEIGHTS
REPS
WEIGHTS
REPS
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3X5 3X8 3 X 10 3 X 6E 3 X 5E 3 X 15 3 X 8E 3 X 8E 3 X 10
WEDNESDAY EXERCISES
BENCH PRESS WARM-UP BAR X 10 WARM-UP 50lbs X 5
5 5 5 5 5 BB PUSH PRESS 4X5 BAND T'S 3 X 10 TRICEPS EXTENSIONS 3 X 12 DB FRONT& SIDE RAISES 3 X 8E DB REVERSE LUNGES 3 X 8E BB CALF RAISES 3 X 25 ALT. SIT-UPS 3 X 10E ALT. JACK KNIVES 3 X 10E PLATE TOE TOUCHES 3 X 15 THURSDAY EXERCISES
5 3 1 1 1 4X6 3 X 15 3 X 15 3 X 10E 3 X 10E 3 X 30 3 X 12E 3 X 12E 3 X 20
3-Jul
FRIDAY
11-Jul
FRIDAY
18-Jul
FRIDAY
25-Jul
REPS
WEIGHTS
REPS 3 3 3 3 3 4X6 3 X 8E 3X8 3 X 12 3 X 12 3 X 15 3 X 30E 3 X 12 3 X 12E
WEIGHTS
REPS 5 3 1 1 1 4X8 3 X 10E 3 X 10 3 X 15 3 X 15 3 X 20 3 X 35E 3 X 15 3 X 15E
WEIGHTS
REPS 3X5 **65%** OF HEAVIEST WEIGHT 3X5 3 X 5E 3X5 3 X 10 3 X 10 3 X 10 3 X 15E 3 X 10 3 X 10E
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5 FRONT SQUAT S.L. DB RDL SQUAT JUMPS DB JM EXTENSTIONS LAT PULLDOWNS DB SHRUGS FLUTTER KICKS KNEE HUGS ALT. BICYCLES
3 3 3 3 3 4X5 3 X 10 3 X 12 3 X 8E 3 X 8E 3 X 25 3 X 10E 3 X 10E 3 X 15
5 5 4X5 3 X 8E 3X6 3 X 12 3 X 12 3 X 15 3 X 30E 3 X 12 3 X 12E
WEIGHTS
BAR 65
WEIGHTS
BAR 50
WEIGHTS
BAR 55
SUMMER 2014 MSU WOMEN'S BASKETBALL MONDAY EXERCISES
28-Jul
MONDAY
4-Aug
MONDAY
REPS
WEIGHTS
REPS 3 3 3 3 3 3 X 15E 3 X 10E 3 X 10 4 X 12 3 X 15 3 X 15 3 X 10 3 X 12E 3 X12
WEIGHTS
SQUAT 5 WARM-UP BAR X 10 5 WARM-UP 65lbs X 5 5 DB SPLIT SQUATS LATERAL STEP-UPS GHR DB BENCH PRESS DB UPRIGHT ROWS BARBELL CURLS DB SIT-UPS KB SIDE BENDS REVERSE CRUNCHES
5 5 3 X 12E 3 X 8E 3X8 4 X 10 3 X 12 3 X 12 3 X 10 3 X 12E 3 X 12
WEDNESDAY EXERCISES
30-Jul
WEDNESDAY
6-Aug
REPS
WEIGHTS
REPS
BENCH PRESS 5 WARM-UP BAR X 10 5 WARM-UP 50lbs X 5 5
FRIDAY EXERCISES
1-Aug
FRIDAY
REPS
WEIGHTS
HANG CLEAN 5 WARM-UP BAR X 5 5 WARM-UP 55 lbs. X 5 5 KB SWINGS S.L. DB RDL BROAD JUMPS DB FLOOR PRESS LAT PULLDOWNS BB SHRUGS CRUNCHES LOW PLANK SIDE CRUNCHES
5 5 3 X 12 3 X 10E 4X5 3 X 10 3 X 15 3 X 10 3 X 25 3 X :30 3 X 15E
8-Aug REPS 3 3 3 3 3 3 X 12 3 X 12E 4X5 3 X 10 3 X 15 3 X 10 3 X 25 3 X :30 3 X 15E
REPS 5 3 1 1 1 3 X 15E 3 X 10E 3 X 10 4 X 12 3 X 15 3 X 15 3 X 12 3 X 14E 3 X 15
MONDAY
18-Aug
WEIGHTS
REPS 3X5 **65%**
WEIGHTS
REPS
WEIGHTS
15-Aug REPS 5 3 1 1 1 3 X 15 3 X 12E 4X6 3 X 12 3 X 15 3 X 12 3 X 30 3 X :35 3 X 20E
BAR 65
3 X 8E 3 X 5E 3X5 3 X 10 3X8 3X8 3X8 3 X 6E 3 X 10
WEIGHTS
5 3 1 1 1 4X6 3 X 12E 3 X 20 3 X 12E 3 X 10E 4 X 25 3 X 15 3 X 15E 3 X 15E FRIDAY
WEIGHTS
OF HEAVIEST WEIGHT
WEDNESDAY 13-Aug WEDNESDAY
3 3 3 3 3 4X5 3 X 10 3 X 15 3 X 10E 3 X 10E 4 X 25 3 X 12 3 X 12E 3 X 12E
5 5 BB PUSH JERK 4X5 BAND W'S 3 X 10 TRICEPS EXTENSIONS 3 X 15 DB FRONT& SIDE RAISES 3 X 10E DB WALKING LUNGES 3 X 10E BB CALF RAISES 3 X 30 JACK KNIVES 3 X 12 RUSSIAN TWIST 3 X 12E ALT. TOE TOUCHES 3 X 12E
11-Aug
20-Aug REPS 3X5 **65%**
WEIGHTS
BAR 50
OF HEAVIEST WEIGHT
3X5 3X8 3 X 10 3 X 6E 3 X 5E 3 X 15 3X8 3 X 8E 3 X 8E FRIDAY WEIGHTS
22-Aug REPS 3X5 **65%** OF HEAVIEST WEIGHT
3 X 10 3 X 5E 3X5 3X8 3 X 10 3X8 3 X 15 3 X :25 3 X 10E
WEIGHTS
BAR 55
Coach Andrew McKay email: [email protected] office: (443) 885-4343 cell: (231) 629-5550 If you have any questions about the workout feel free to contact me. Have a GREAT summer!!!
