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High School Workout 04

High School Workout 04

High School Workout 4

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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High School Workout 03

High School Workout 03

High School Workout 3

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.
Do this a couple of times to loosen back up the shoulders that should be pretty tight by now.

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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High School Workout 02

High School Workout 02

High School Workout 2

Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip if applicable.
4) Flex at elbows and curl handle up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

The weight may vary depending upon the machines…You may have to move pins within the blocks or place the plastic weights on the bar…It varies from machine to machine….

Machine Chest Press

1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.
YOu may have loss of muscle tone since your last time training….Be careful to feel your way thru moving slowly..to see what you can lift….YOu should feel something but not heavy tension.

Seated Back Extension

Starting Position: Sit upright in the machine with your upper back against the roller.
Keeping your back flat hyperextend so that you push against the roller pad.
Extend back to almost a neutral position and then return to the starting position.

This is a machine that is really good for low back….be very careful not too OVERLOAD…Again feel your way thru slowly…Notice the position of roller directly on the rear shoulders away from the neck area….Back is flat against seat at bottom…Usually you can go heavier but start slow.

Tricep Machine Preacher Pushdown

1. Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2. Position arms shoulder width apart with elbows and upper arm supported on pad.
3. Start position: Grasp bar with a neutral grip with elbows slightly bent.
4. Extend at elbows and straighten arms out until forearms are parallel to floor.
5. Return to start position.
6. Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

By this time you may be tiring…Again, listen to your body…there is always another trip to the gym…If this is not the type of machine they have for triceps(underarms)….Let me know I can make a quick adjustment.

Seated Knee Extension

Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
This machine is a little easier to start with but again if there is another type I will incorporate one more exercise for you to do.

Lying Leg Press

Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

I have changed the weights sizes a little bigger you may notice…usually these machines have larger numbers, DON’T BE AFRAID…this happens to be one of the largest and longest muscles on the body YOU’LL BE FINE…Take it slow, again listen to your body…follow proper technique…email me with any question later…Try to remember to Cooldown with some stretches.

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High School Workout 01

High School Workout 01

High School Workout 1

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

This exercise is used as sort of like an aerobic warmup

Sidelying scissors

1. Start by lying on your side and raising both legs slightly off the ground.
2. Proceed to kick your legs in opposite directions in a scissor type motion.
3. Repeat according to the required repetitions and then switch sides.

Squat Jump

1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Adductor Raise

1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.
2. Maintaining this position and raise your lower leg keeping it straight.
3. Repeat for the required number of repetitions and then 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.

Wall Sit

1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

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High School Workout 05

High School Workout 05

High School Workout training 5

  • Weeks 1-6 of Macrocycle 1 for Foundational 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 between exercises.
  • Rest 1-2 minutes between sets.

Deep Squat (barbell)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are below parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Barbell Incline Chest Press

1) Lie back onto incline bench (45° or less) with feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to upper chest (where collar bone and sternum joins) and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
4) Lower bar to upper chest (where collarbone and sternum joins)
5) Press bar up to starting position.

Bent Knee Barbell Goodmorning

1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight – movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Cable Leg Curls

1. Start by standing in front of the machine with one cable strap around 1 leg.
2. Maintaining your balance curl that leg up and back until your foot almost touches your butt.
3. Return to the starting position and repeat for the prescribed repetitions.
4. Repeat with the other leg.

Seated DB Curl and Press on Ball

1. Start by sitting on a resistance ball and holding the dumbells at your sides. Hold the dumbells with your palms up.
2. Curl the dumbells up to shoulder level and then press the dumbells over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.

Bench Dip

1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.

Standing Machine Calf Raise

1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight.
2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward.
3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly.

Front Pulldown

1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.

Double Leg Pressouts

1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

Lateral Crunch on ball

1. Start by lying on your side across a stability ball with your knees on the ground.
2. Lift your shoulders up laterally so that you perform a side crunch.
3. Return to the starting position and repeat for the required repetitions.
4. Repeat with the other side.

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