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Pre-Season training Macrocycle 2

  • Weeks 27-31 of Macrocycle 2 for Pre-Season training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in straight sets with 60 seconds rest between sets.

Single Leg Hack Squat

1. Stand in the machine and lift one foot off the foot plate.
2. Bend the other leg until your knee reaches a 90 degree angle.
3. Stand back up to full extension and repeat for desired repetitions. Repeat with the other leg.
Perform this eexercise on heavier days.

Incline DB chest press on SB ball

1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Single Leg RDL with DB

1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
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 or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Standing Bent Over Row (barbell)

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
Remember to keep back and head straight – hyperextension or flexion may cause injury.

Seated Dumbbell Arnold Press

Sit upright holding two dumbells.
Start position: Position DB’sl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Repeat with other arm.

Dumbbell Seated Rear Lateral Raise

1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
Remember to keep head in a neutral position

Arm Rollout on the ball

1. Start by kneeling on the ground and placing one arm on top of the ball.
2. Keeping your abs tight and body parallel roll the ball forward letting your body roll forward with it.
3. Reach a point where it is hard to maintain stability and then using just your arm bring the ball in towards your body.
4. This is a great ab exercise but remember to keep your hips parallel with your body the entire time and just use your arm to move the ball forward and backwards.

Wood Chop with band or cable

1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Internal Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out away from the body and grab your band.
3. Rotate your hand back in holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

External Rotation with band

1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out in towards the center of your body and grab your band.
3. Rotate your hand back out holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.

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