030623 Saturday 

1. Diamond Push-ups@ 5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

https://youtu.be/iKPYFK9QYps

2. Chin ups@ 5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Weighted reps – add weight if able

Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for

quality reps.

3. Tricep Dips@ 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

4. Standing Alternating DB Curl@ 4 set: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

5. Standing Cable Tricep Estension@ 4 sets: 15 reps

*Rest 1:00-1:30 b/t sets

Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached.  Torso should be slightly bent forward arms/elbows slightly in front of body

5. Standing Alternating DB Curl@ 4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).

https://youtu.be/vub3q-TACtg

6. Core@ 4 sets 

20 sit ups

20 candlestick

40 flutter kicks

60 sec plank hold

rest 2 min b/t sets

https://youtu.be/_HDZODOx7Zw

https://youtu.be/SBl6h5p7rEM

https://youtu.be/ANVdMDaYRts

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