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High School Level Functional training Macrocycle 1-A

  • Weeks 13-18 of Macrocycle 1 for Functional training.
  • This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays), with Mondays for quads, calves, hams, abs; Wednesdays for chest, shoulders, triceps and forearms; Fridays for lower back, biceps, forearms and abs.
  • Tuesdays are for agility training. Thursdays for active rest and Sundays off.
  • Do 5-10 minutes of a dynamic warm-up to start workout.
  • Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

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.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Two Foot Zig Zap Hops

1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.

Power Clean to Split Jerk

Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.
Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level.
From this position press the barbell over your head and flex your hips and squat down into a split stance at the same time. Finish with the barbell in an overhead position.
Return to starting position and repeat.

Snatch to Overhead Squat

Keep torso straight but bent forward at the hips slightly.
Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance. Proceed into a full squat and then stand up to an upright position. Repeat according to program.

DB Bulgarian Split Squat

1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.

Glute-Ham Raise

1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest holding a weight plate.
3. Start position: Back should be parallel to ground with knees slightly bent.
4. Raise your body using your hamstrings until your upper body is vertical.
5. Return to start position.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position – hyperextension of the low back may cause injury.

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.

Calf Raise on balance disc

1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.

Reverse Curl w/ Med Ball

1. Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.
2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3. Return to start position.
4. Remember keep legs from swinging to prevent momentum throughout the exercise.

Stability Ball 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. Place hands across your chest. 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 shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

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