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Pro Level Foundational training Macrocycle 1-A

Weeks 1-6 of Macrocycle 1 for Foundational training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays); with Tuesdays for agility workouts. This is a Monday workout(quads, abs, hams, calves). Do 5-10 minutes of a dynamic warm-up to start workoutt.

Full 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 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.

Medicine Ball Lunge

1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 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 – may cause injury. Take medicine ball during this movement and press the ball over your head.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.

RDLs with dumbells

1. Start by holding dumbells at your side.
2. Lean forward keeping your back flat and legs straight. Think of trying to push your hips straight back behind you but not down.
3. Return to the starting position keeping your back flat and repeat for the required number of repetitions.

Lying Hamstring Curl

1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.

Single Leg DB Calf Raise

1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side.
2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes)
3) Lower heel and repeat.
4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability.
5. Repeat with the other leg after completing the prescribed repetitions.

Machine Seated Calf Raise

1. Sit in the machine and place your knees underneath the pad and the balls of your feet on the foot plate.
2. Raise your heels up towards the ceiling and release the safety stop.
3. Start movement by lowering your heels towards the floor to the fullest range of motion. Flex your calves and push the balls of your feet into the foot plate and raise your heels up towards the ceiling.
4. Repeat for the prescribed number of repetitions.

Decline Reverse Crunch

1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top.
3. Slowly return to the starting position and repeat keeping your legs in control at all times.

Russian Twist

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
3. Repeat for the prescribed repetitions.

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