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College Level Workout 04

College Level Workout 04

College Workout 4

Chest Fly with Tubing

1) Secure door strap waist height.
2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.
3) Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest level.
5) Return to start position.

Standing Chest Press with Band

1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Manual resisted neck extensions

1. Lie face down on a bench with your head off the edge.
2. Place a towel over the back of your head and hold the ends with your hands.
3. Pull slightly on the towel to place some resistance on your head while extending your head up.
4. Only place enough resistance to make it challenging but do not heavily strain to complete the movement

Lunge with ankle tubing and med ball

1) Start position: Stand with feet hip width apart. Attach an ankle strap to both ankles. Hold a medicine ball in your hands.
2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe.
3) Pushing off front foot, return to start position and raise the lunging leg into the air. Continue with same leg or alternate as prescribed.
4) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Double leg kick with fitband

1. Lie face down on your stomach and wrap the band around the tops of your feet. Grab the handles with your hands.
2. Start with your legs bent and your hands above your head.
3. Kick your feet so that your legs are extended and the band will provide resistance for your legs. Your arms will slowly come down to your sides. Try to resist the bands to provide more resistance.
4. Return to the starting position and repeat.

Leg ext/Tricep Ext with band

1. Start by placing the band underneath your foot and holding it with one hand over your head.
2. With your knee bent and elbow bent simultaneously straighten the limbs until both are in full extension.
3. Return to the starting position and repeat with the other leg.

Retraction

1) Stand facing the bands.
2) Start position: Position arms perpendicular to body like the letter “T” with thumbs pointing up and elbows straight.
3) Pull arms back by squeezing shoulder blades together.
4) Return to start position.
5) Remember to keep head in neutral position.

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College Level Workout 03

College Level Workout 03

College Workout 3

Twisters with medicine ball

1. Place a medicine ball in between your knees and hold.
2. While holding the medicine ball squat down and twist your knees side to side in a twisting motion.
3. Stand up and repeat the exercise for the prescribed repetitions.

BOSU Leg Abduction

1. Stand with right foot on the top of the bubble letting left leg hang free. 2. When you feel stable, try to lift left leg off the BOSU to the side or front, keeping abs are tight and shoulders level.
3. Repeat for desired reps and then switch sides.
A Challenging move after getting started…will drill the hip flexors really well.

Alternating Aerobic Lunge

1. This can be high or low impact. Stand on the ball and take left foot diagonally behind you, punching left arm across the body. Bring the foot back and switch legs.
2. For high impact, begin with your foot on top, other foot lunging back. Jump up and switch so that the other food lands in the middle of the BOSU and the other foot lunges.
3. Repeat for desired repetitions.
Keeping the intensity going try this one on for size.

BOSU V-Sit

1. Sit with hips slightly forward on the ball and place your hands behind you on the ball.
2. Lift your legs up into a V and lean torso back, keeping back straight and abs contracted. To make it more difficult, take hands out in front or more difficult over your head.
3. Repeat for the required time.
You might as well get some core exercises in there while you are at it….

Circles

Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in a circular motion.
Squat down so that the ball is just off of the ground during the bottom portion of the circle.
Repeat for prescribed repetitions and then reverse the circle.

Lateral Leg Swings

1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

Alternating Split Squat Jump

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Supine Bridge and Hold

1. Lie on your back and your knees bent with your feet flat on the floor.
2. Press your heels into the ground so that your hips come up off the ground.
3. Hold this position for the suggested number of seconds and then return to the starting position.
4. Repeat for the required repetitions.

Supine Calf Raise

1. Lie on your back with the ball under your upper back.
2. Push off your toes so that your heels and legs rise towards the ceiling.
3. Return to the starting position and repeat for the prescribed repetitions.

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College Level Workout 02

College Level Workout 02

College Workout 2

DB Side Bend

Starting Position: Stand with your feet about shoulder width apart.
Hold a DB in each hand.
Laterally bend your torso to the side and then repeat to the other side.
Return to starting position.

Weighted Russian Twist

1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right holding a dumbell with your arms extended.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips.

Single Leg Kickbacks

1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement.
4. Repeat with the other leg.
5. For a more advanced movement you can attach an ankle weight around your leg.

Diamond Pushups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Count Body Builders

Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.

Push ups with knee tuck

1. Start by getting in a push up position with your feet on top of a ball.
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat for the prescribed repetitions.

Supine Calf Raise

1. Lie on your back with the ball under your upper back.
2. Push off your toes so that your heels and legs rise towards the ceiling.
3. Return to the starting position and repeat for the prescribed repetitions.

Hip Bridge on Ball

1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.

Oblique Curls

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Oblique Crunch with Medicine/Stability Ball

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands above head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling and bring medicine ball towards opposite hip.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Med ball toss and crunch

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Hold medicine ball above your head with your arms semi-straight.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
Now throw the ball to your partner as you crunch up.
5) Stay up until your partner throws the ball back and then return to start position.
6) Remember to keep head and back in a neutral position.

One Arm Bride on Ball with Reach

Starting Position: Start on your knees with one forearm on the ball.
Roll yourself out towards the ball using the one arm to support your weight until your body is semi straight.
Return to the starting position and repeat with the other arm.

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College Level Workout 01

College Level Workout 01

College Workout 1

Across Body Arm Swings

1. Stand tall and hold arms out to your side.
2. Slowly swing your arms back and forth across the front of your body.
3. Repeat this continuous motion until warm or until recommended time is met.

Forward Backward Leg Swing

1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.

Large Arm Circles

1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Seated Shoulder Press (lever)

1) Sit in upright position or adjust seat to shoulder press position.
2) Adjust bottom position of press arm so that handles are approximately ear level.
3) Start position: Grasp handles with an overhand grip (palms facing forward). Elbows should be at 90° in bottom position.
4) Press weight up overhead.
5) Return to start position.
6) Do not lock out elbows. Keep back secured on seatback (if applicable) – hyperextension or flexion may cause injury.

Kneeling Shoulder Stretch with ball

1. Start by kneeling on the ground and placing your left hand and forearm on top of the ball.
2. Rotate the ball towards the right so that ball starts to travel up your arm. Remember to keep your arm straight.
3. Hold for the required time and repeat with the other side.

Yoga Back Stretch

1. Lie on your side with knees bent and hips, knees and ankles stacked. Stretch the bottom arm straight out and rest top arm on top, palms together.
2. Keeping your hips stacked and abs engaged, draw the top arm across your body with your fingertips trailing the body and out to the other side. Feel a gentle stretch in your back.
3. Draw the arm back in, stretching over the bottom arm and repeat for recommended repetitions then switch sides.

Single Leg Plank Raise

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Ball Transfer Crunch

1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat for the required repetitions.

Elbow Stabilization

1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

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Pro Level Pre-Season training Macrocycles 2

Pro Level Pre-Season training Macrocycles 2

Pro Level Pre-Season training Macrocycles 2

  • Weeks 27-31 of Macrocycle 2 for Pre-Season training.
  • This is a twice a week resistance training.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in straight sets with 60 seconds rest between sets.

Over the Back Toss

1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Slide board hamstring curls

1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.

Free Motion Leg Extension

1. Start by facing away from the machine and placing a foot into the foot attachment.
2. Proceed to extend your leg until it is straight.
3. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.
4. For variety you can swing your leg while you extend it or you can keep it stabilized next to your other knee. A third example is to hold your knee out in front of you like in a high knee positon and hold it there while you complete your leg extension.

Shoulder Press

1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.

Straight Back Seated Cable Row (with bar)

1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3. Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement – forward flexion of low back may cause injury.

Incline DB chest press

1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.

One Arm Cable Pushdown

1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability.
2) Start position: Grasp handle with shoulder width or medium overhand grip (palms down). Lower handle to chest level so that elbow is bent at 90°.
3) Keeping shoulder stabilized and elbow close to side, extend arm and lower bar to hip level.
4) Return to start position.
5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly.

Prone Knee Tucks on Ball

1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.

Half Kneeling Chop

1. Start by kneeling on your inside knee with your outside knee up.
2. Grab the bar with your left hand at the bottom and your right hand towards the top of the handle.
3. Proceed to pull with one hand and push with the other down and across the front of your body. You should end up with your right hand level with your left hand.
4. While maintaining balance proceed to raise the bar back to the starting position and repeat for the desired repetitions.

Resisted Pullovers

1. Lie on your back with the ball under your upper back. Hold a medicine ball with your arms extended above your head.
2. Raise the ball to a 45 degree angle and have a partner push down on the ball.
3. Try to resist your partners pushing and return to the 45 degree angle to repeat.

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Pro Level Pre-Season training Macrocycles 1

Pro Level Pre-Season training Macrocycles 1

Pro Level Pre-Season training Macrocycles 1

  • Weeks 22-26 of Macrocycle 1 for Pre-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in supersets of 2-3 exercises with 45 seconds rest betwween exercises.
  • Rest 1-2 minutes between circuits.

Straight Arm Pulldowns

1. Start by holding a cable bar at shoulder level with your arms extended.
2. Lower the cable down towards your waist remembering to keep your arms straight.
3. Return to the starting position and repeat for the prescribed number of repetitions.

Box Step with Dumbbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions

Dip

1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.

Use a weighted vest or belt for added resistance.

Free Motion Hamstring Curls

1. Start by standing on the platform and placing a foot in the foot harness. Step to the side so that your foot hangs off the edge of the platform.
2. Proceed to curl your foot back and up keeping your knee stabilized next to your other knee and bringing your foot all the way to your butt.
3. Return to the starting position and repeat according to the prescribed repetitions. Repeat with the other leg.

Alternating Kettlebell Shoulder Press Balance

1. Start by balancing yourself on the board. Next balance yourself holding a kettlebell in each hand at shoulder height.
2. Press one kettlebell up over your head and return to the starting position. Repeat for the prescribed number of repetitions and then switch arms.
3. For variety you can alternate pressing back and forth for the desired repetitions.

Machine High to Low Row

1. Start by sitting in the machine and grabbing a hold of the levers or handles.
2. Keeping your upper body stable and upright pull the levers down towards your chest.
3. Squeeze your shoulder blades together while completing this movement.
4. Return to the starting position and repeat for the suggested repetitions.

Cable Curl (one arm)

1) Stand approximately 2 feet away from cable pulley with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp handle underhand grip (palm facing forward) allow arm to hang down at side. Elbow should be close to side.
3) Flex at the elbow and curl handle up to approximately shoulder level. Keep elbow close to side throughout movement.
4) Return to start position.

One Arm Seated Tricep Extension

1. Sit in upright position at about a 45 degree angle.
2. Start position: Grasp cable handle shoulder or medium width apart with overhand grip (palms down). Press cable handle directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
Remember to keep back and head straight – hyperextension or flexion may cause injury.

Back Extension on ball

1. Lie face down on a stability ball positioned under your hips and your feet on the floor.
2. Place a toning bar within your crossed arms and held against your chest.
3. With your upper body parallel to your hips hyperextend slowly and raise your shoulders up towards the ceiling.
4. You should only move a couple of inches and there is no need to forcefully hyperextend or extend past your bodies range of motion. You will only risk injury.
5. Return to the neutral or parallel position and repeat.
Instead of a toning bar, a dumbell or a weighted plate can be used, especfially on low rep days(Mondays).

Weight shift balance on balance disc

1. Start by standing on one balance disc with both feet.
2. Once your balance is maintained pick one heel up off the ground and onto your toes. Then put that foot down and pick up the other heel. It will look like you are walking in place.
3. Keep your core tight throughout this movement and repeat for the prescribed repetitions.

Cable Kneeling Crunch

Starting Position: Start on your knees and hold a cable bar next to or behind your head.
Lean forward slightly and crunch your midsection towards the floor pulling the cable down.
Return to starting position.

Reverse Wood Chop on ball

1. Start by sitting on a ball and reaching down and grabbing your band.
2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.
3. Return to the starting position and repeat for the desired repetitions. Complete same movement with the other side.

Pushup with rotation

1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

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