Water Polo Cycle 2 Week 5 June 6th Day 1 Day 2 Day 3 Plate Warm
Water Polo Cycle 2 Week 5 June 6th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST 90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
REST
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss ankle band series 1 x 15 e.w.
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w.
ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 75% 80%
x6 x6 x6
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
60 sec. 60 sec. 60 sec.
Deadlift
Bench Press
50% x6 increase x 6 increase x 6 70% 75% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x6 2 min. x6 3 x 4 e.a 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 90 sec. 2 x 60 sec. 2 x 60 sec. 2 x 60 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo Cycle 2 Week 6 June 13th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec.
REST
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 75% 80% 80%
x6 x6 x4 x4
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec. 60 sec. 60 sec. 60 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Deadlift ss Cable Ext. Rot. 2 x 15 each arm
Bench Press ss ankle band series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
50% x6 increase x 6 increase x 6 70% 75% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x6 x4 2 min. x4 2 min. 3 x 4 e.a 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 95 sec. 2 x 65 sec. 2 x 65 sec. 2 x 65 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo Cycle 2 Week 7 June 20th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
REST
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss ankle band series 1 x 15 e.w.
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 80% 80% 80%
x6 x4 x4 x4
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec. 60 sec. 60 sec. 60 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Deadlift
Bench Press
60 sec. 60 sec. 60 sec.
50% x6 increase x 6 increase x 6 70% 80% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x4 2 min. x4 2 min. x4 3 x 4 e.a. 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 40 sec. 2 x 70 sec. 2 x 70 sec. 2 x 70 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo
UNLOAD WEEK: use last weeks weights with this weeks reps
Cycle 2 Week 8 June 27th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
REST DB Push Press
Choose Core : Shoulder Program
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
REST
ss ankle band series 1 x 15 e.w.
60% 70% 75% 80%
x4 x3 x3 x3
90 sec. 2 min. 2 min.
Step Ups ss lying 90/90 ext. rot. 2 x 15
70%
3x3 3x4 2x8 2x6 2x6 2 x 12 e.l. 2x6 2x6 1 x 10 each way
Deadlift ss Cable Ext. Rot. 2 x 15 each arm
50% x6 increase x 6 increase x 6
90 sec. 2 min.
90 sec.
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
DB 1-1-2 Standing Shoulder Press
RDL's(use squat max) DB Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
90 sec. 60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Bench Press 90 sec.
ss ankle band series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x4 2 min. x4 2 min. x4 3 x 4 e.a. 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 40 sec. 2 x 70 sec. 2 x 70 sec. 2 x 70 sec.
Shoulder Program
see website
see water polo core sheet see website
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST 90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
REST
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss ankle band series 1 x 15 e.w.
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w.
ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 75% 80%
x6 x6 x6
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
60 sec. 60 sec. 60 sec.
Deadlift
Bench Press
50% x6 increase x 6 increase x 6 70% 75% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x6 2 min. x6 3 x 4 e.a 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 90 sec. 2 x 60 sec. 2 x 60 sec. 2 x 60 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo Cycle 2 Week 6 June 13th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec.
REST
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 75% 80% 80%
x6 x6 x4 x4
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec. 60 sec. 60 sec. 60 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Deadlift ss Cable Ext. Rot. 2 x 15 each arm
Bench Press ss ankle band series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
50% x6 increase x 6 increase x 6 70% 75% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x6 x4 2 min. x4 2 min. 3 x 4 e.a 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 95 sec. 2 x 65 sec. 2 x 65 sec. 2 x 65 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo Cycle 2 Week 7 June 20th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
RDL's(use squat max) DB 1-1-2 Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series Choose Core : Shoulder Program
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST DB Push Press
REST
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss ankle band series 1 x 15 e.w.
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
ss ankle band series 1 x 15 e.w.
70% 80% 80% 80%
x6 x4 x4 x4
90 sec. 2 min. 2 min.
80%
3x4 3 x 3 each way 2 x 8, 1 x AMAP 3x6 3x6 3 x 12 e.l. 3x6 3x6 1 x 10 each way
90 sec. 60 sec. 60 sec. 60 sec.
Step Ups ss lying 90/90 ext. rot. 2 x 15
DB 1-1-2 Standing Shoulder Press ss Band Dorsiflexion 2 x 15
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Deadlift
Bench Press
60 sec. 60 sec. 60 sec.
50% x6 increase x 6 increase x 6 70% 80% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x4 2 min. x4 2 min. x4 3 x 4 e.a. 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 40 sec. 2 x 70 sec. 2 x 70 sec. 2 x 70 sec.
Shoulder Program
see website
see water polo core sheet see website
90 sec. 2 min.
Water Polo
UNLOAD WEEK: use last weeks weights with this weeks reps
Cycle 2 Week 8 June 27th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss w/ Bridges 3 x 10
REST DB Push Press
Choose Core : Shoulder Program
3 x 3 each arm
60 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
REST
ss ankle band series 1 x 15 e.w.
60% 70% 75% 80%
x4 x3 x3 x3
90 sec. 2 min. 2 min.
Step Ups ss lying 90/90 ext. rot. 2 x 15
70%
3x3 3x4 2x8 2x6 2x6 2 x 12 e.l. 2x6 2x6 1 x 10 each way
Deadlift ss Cable Ext. Rot. 2 x 15 each arm
50% x6 increase x 6 increase x 6
90 sec. 2 min.
90 sec.
x 3 e.w. x 3 e.w. x 3 e.w. 3x6 3 x 3 e.w. 3x6 3x6 3x6 3x6 2x1
DB 1-1-2 Standing Shoulder Press
RDL's(use squat max) DB Bench Press Pull Ups Front Delt Raise with Lateral Drop Seated Row S.L. S.B. Hamstring Curls Straight Bar Bicep Curls Tricep Push Down Forearm series
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
ss w/ S.L. Bridges 3 x 10
ss ankle band series 1 x 15 e.w. ss lying DB Ext. Rot. 2 x 15 ________
1 x 10 each way
Band Abduction
x5
REST 4x4
Kneeling Hip Toss
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Front Squat
Day 3 Plate Warm Up
x5
90 sec. 60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1-1-2 DB Bent Over Row Cable Rear Delt Pull Lateral Delt Raises Hammer Curls Any Tricep Exercise Wrist Roller
Bench Press 90 sec.
ss ankle band series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 80% 80%
S.L. RDLs Bent Over Row 0,45,90 Delt raise Lateral Pull Ups Lying Tricep Extension Machine Abduction Forearm Series
x6 90 sec. x4 2 min. x4 2 min. x4 3 x 4 e.a. 90 sec. 3x6 3x6 60 sec. 3x6 3x6 60 sec. 3x6 1 x 10 each way
see water polo core sheet
Choose Core : Shoulder Program
see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 40 sec. 2 x 70 sec. 2 x 70 sec. 2 x 70 sec.
Shoulder Program
see website
see water polo core sheet see website
