100623

Saturday 

1. Deficit Push ups 5 sets: 10 reps

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

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

https://youtu.be/8EBucDnJR4A


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. Inverted Skull Crusher 4 sets: 10 reps

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

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

https://youtu.be/12DAbWuABQc


4. Standing Barbell Curl 4 set: 10 reps

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

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).


5. Single Arm DB Kick Back 4 sets: 10 reps (each side)

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep

https://youtu.be/GY3I9963Cfg

6. Single DB Waiter Hold Curl 4 sets: 10 reps

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


Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

https://youtu.be/QtMs6Kf2nwE

7. Core

For Quality:


4 Rounds

15 Abmat Situps

20 Flutter Kicks (each side)

30 Sec Plank

40 yd KB Front Racked Left/Overhead Carry Right

40 yd KB Front Racked Right/Overhead Carry Left

30 sec plank

20 Flutter Kick (each side)

15 abmat situps


*Rest 2:00 b/t sets

https://youtu.be/i8WOMsgmGOk

https://youtu.be/CNXw1xwrI3g

https://youtu.be/aMlTe3avTB4

https://youtu.be/pSHjTRCQxIw

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