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Foundational training Macrocycle 2

  • Weeks 7-11 of Macrocycle 2 for Foundational training.
  • This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up.
  • Complete in a superset of 2-3 exercises with 45 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

45 Leg Press

Sit in machine and place your legs on the foot plate.
Release the safety stops and bend your knees towards your chest.
When your knees are fully bent extend your knees until your legs are fully extended.

Zercher Good Mornings

1. Stand in an upright position and place a barbell in the crease of your elbows. Bend your arms to less than 90 degrees to create this crease.
2. Holding the barbell in your arms bend forward at the waist to about 45 degrees.
3. Stand back up to an upright position and repeat. Remember to keep your legs straight throughout the movement.

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.

Seated Shoulder Press (lever)

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell 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.

Bench Press (dumbbell)

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

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.

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.

Dumbbell Lateral Raise

1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Dumbbell Hammer Curl

1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) 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.


1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Supine Calf Raise

1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate.
2. Extend your legs and relese the safety stops.
3. Keeping your legs semi-straight bringing your toes back towards your knees so that your toes are below your heels.
4. Push with the balls of your feet and extend your toes past your heels.
5. Return to the starting position and repeat.
This is to be done on heavy days. On a lighter day(Thursdays), do a seated version.

Seated External Rotation with Band

1. Start by sitting on a bench and hold the band with your outside hand. The band should be secured level with your hand.
2. Keeping your elbow tucked at your side rotate the band out and away from your body.
3. Make sure your elbow does not leave your side.

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