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Pro Level Foundational training Macrocycle 2-C

Weeks 7-12 of Macrocycle 2 for Foundational training. Thisn is a Friday workout(lower back, lats, abs, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes between circuits.

Barbell Deadlift

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.

Back Extension

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.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Dumbbell Bent Over Row

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury.

Bicycle Kicks

1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

One Arm Cable High Row

1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2) Start position: Grasp cable with arm fully extended. Back should be straight in a neutral position. Cable should be coming from a high position.
3) Keep elbow close to body and pull cable towards abdominal region. Squeeze shoulder blades together as handle 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.

Barbell Curl

1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving.

Side Flexion w/ Medicine and Stability Ball

Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.

Dumbbell Incline Curl

1. Sit on a 45 degree incline bench.
2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving.

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