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Jaclyn Theobald
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Bluffton University Softball Summer 2016 Workout Jackie Theobald 440-539-6140, thejab@bluffton.edu
Warm Up: Repeat two times about twenty yards worth Jog 2-5 minuntes High Knees Hamstring Kicks Walking Quad Stretch- Standing quad stretch then bend down touch the ground, come back up, when come back up place leg on the ground and take step repeating the process High Skipping with Opposite Arm Reach Long Skipping One Legged Bounding 90 Degree Arm Rotation- arms overhead, elbows bent so their at 90 degrees as if doing overhead press, holding this position rotated arms down until hands point down, and back up roughly 20 times. On Lower Body Day also do…. (repeat two times) 15 bodyweight squats 15 bodyweight around the world lunges Karaoke Open/Close the gate On Upper Body Day also do… (repeat two times) 15 Push ups with 2.5lbs Full Front Raises 10 Arm Circles 10 for/back External Rotation 10
Cool Down: Hold for a minimum of thirty seconds Standing Hamstring Stretch Standing Quad Stretch Arm Across Body Tricep Stretch Bicep Stretch Seated One Leg Hamstring Stretch Seat Quad Stretch Seated Butterfly Seated Twist (one leg over-bent other use arm to gently push against bent leg and twist) Lying Glute Stretch(Knee to Chest) Cobra Childs Pose  On Lower Body/Agility day also Walking 2-5 on treadmill or elliptical)
Agility  Should be done twice a week, no more than three. Should be done on Non-lifting days or Lower Body days AFTER the workout. Rest days should be rest days if choosing not to do agility on those days.  Should do Lower body Warmup and full cool down  This will not be beneficial if you do not go full speed and you must use your arms.  After warm up, the order should be done in POWER, AGILITY, SPEED. Weeks 1-3 Power:  7 squats, followed by 7 squat jumps for height  7 squats, followed by 7 squat jumps for length  7 plyo push ups  Plank Hold 1 minute, followed by side plank hold 1 minute, followed by low boat hold  Repeat three times Agility:  Drop Step Drill: Start in a “ready” athletic stance, take one drop step backward and sprint a few steps forward, acting as if going to catch a pop fly o repeat three times, each leg o http://www.youtube.com/watch?v=JH9TSTLNVbk  Three Cone Shuffle: place three cones in a straight line with about five yards between each cone. Start at the middle cone, in ready stance, shuffle to cone on left, then to far cone, then back to middle. o repeat six times, starting with heading to left, then anothersix heading to the right.  Pro Shuttle Run: have the cones set up as previous drill. Start at first cone, sprint forward to middle cone then back to first cone, then sprint to the third cone, turn around sprint to first cone o repeat six times o http://www.youtube.com/watch?v=TTFDQnOLq6Y
Speed;  Random start: go through each start position, then sprint 30 yards, break for 3-5 minutes between each set o face forward, lying on stomach o face backward lying on stomach o roll toward the start line, get up then sprint o lie on right side o lie on left side Weeks 4-6 Power:  7 lunges, followed by 7 lunge jumps for height  7 lunges, followed by 7 lung jumps roate 180 degrees  7 plyo push ups  Plank on elbows for five seconds then on hands, repeat for one minute, followed by side plank placing top arm through gap between ground and hip, do for one minute then rotate sides, followed by leg lift, with legs going up and down- make sure back is flat on ground.  Repeat three times Agility:  Start position Drill: start by doing the following start, then sprint five yards o side shuffle one step to the left then to the right, sprint o back pedal two steps sprint forward o repeat each one six times, rest no more than 2 minutes between sets  Modified Four Cone Drill: place cones in a square roughly five yards away from one another. Pick a cone to start at, back pedal diagonal, sprint forward, and shuffle to the start cone. o repeat six times each direction (start with diagonal left, then right)  to make harder catch a ground ball as start sprinting forward, then continue  http://www.youtube.com/watch?v=R6UgK0kcRT4&index=2&list=PlfkdaL RZ-asLuVx7ACPUEdB9c6TUyV930
 Optional* Stair variety: run up, walk down, jump both feet up, walk down, one leg up, walk down, switch legs, walk down, sprint every other, walk down, two feet each step, walk down, one leg on each step squat, rotate 90 degrees when stepping up and repeat all the way up, walk down. Repeat as many times as desired. Speed;  Ladder Drill: Five cones in a line, ten yards apart, sprint to first cone back to start, repeat until gone through all five cones. o Rest 3-5 minutes then repeat four times Weeks 7-9 Power:  7 squats, followed by 7 Tuck Jumps  7 squats, followed by 7 squat jumps backwards  Plank Hold walking side to side for one minute, backward plank for one minute, superman hold for one minute  Repeat three times Agility:  Box Drill: Set cones up in a square about five yards apart from one another, start standing in the middle, sprint diagonally to a cone, back to the center, back pedal diagonal to the next, back to center, diagonal to the next cone, back to center, and sprint to the final cone. o repeat six times, each direction, starting to the right, then left.  Figure Eight: set up three cones in a straight line, about ten yards apart from one another. start on the right side of cone sprint forward go around the first cone, then second, go around the second cone completely, and repeat heading back to start cone, making a figure eight. o repeat three times starting on right side of cone, then three to left, then three on the right side again but backwards, finally left side again backwards.  Optional;* Agility Ladder: Using an agility ladder, go through motions, of one foot each square, two feet each square, every other, hops, single leg hops, turn to side- scissors hops, single leg in each, karaoke, and finally backwards- repeat as needed.
Speed; o 45 feet sprint- sprint roughly 45 feet, three times rest 2-3 minutes between o 90 feet sprint-sprint roughly 90 feet, three times rest 3-4 minutes between o 135 feet sprint- sprint roughly 135 feet, two times rest 4-5 minutes between Weeks 10-12 Power:  7 Single Leg Squats, followed by 7 single leg squat jumps for height  7 Single Leg Squats, followed by 7 single leg squat jumps for length  Optional*- lie on back have another person drop ball from their shoulder height, catch at chest, and push back up at partner 5 times (roughly 6-10lbs)  Uneven planks- right arm in push up, left in plank one minute, repeat with opposite arms, one minute. In plank, lift one leg up, one minute, then repeat with other leg.  Repeat three times Agility:  Sprint and Shuffle Drill: set up cones five cones in a line, ten yards away from each other, repeat process five yards away besides the other line. o sprint forward to cone, shuffle to the cone besides, sprint forward, shuffle to the cone besides, repeat until through cones  repeat six times  repeat three more times, instead sprinting backwards  Jump and Sprint: Set cones up five cones in a line a few feet from each other, jump forward over all cones, sprint forward a few steps, repeat this jumping sideways over and sprint out, other side and sprint out, jump forward over cone, then behind, then move to the next cone, sprint forward out. o Repeat six times Speed;  Intervals: Sprint fifteen seconds, Rest 45 mins, repeat ten to twelve times.
MAX OUTS BEGINING END BACK SQUAT FRONT SQUAT DB BENCH PRESS BB BENT OVER ROW DEADLIFT HIP THRUSTER ROMANIAN DEADLIFT POWER CLEAN OVERHEAD PUSHPRESS To find percent of max out: weight x percent= weight to use example: max is 100 x 75%= 75lbs *adjust weight as needed, however by last set and last few reps it should feel very difficult, that is how to judge weight for those not maxing out on. This is you taking on your own responsibility of wanting to get better. *If never done a clean before, do not do this exercise and substitute squat topress (do not max out, weight may be lighter than percent given which is okay). If done clean before make sure to warm up at least one set strictly focusing on form.
Workout Should be done lower body day one on Monday, followed by upper body day one on tues, rest Wednesday, lower body two on Thursday and upper body two on Friday. This order should be kept for proper recovery of muscles. Weeks 1-3 (75% of 1RM) Lower Body Day 1: Upper Body Day 1: Front Squat Assisted Chin Up Forward Lunge DB Bench Press (neutral grip) Side Lunge Push Ups SL Squat BB Bent over Row Step Ups Reverse Curls Weighted Squat Jumps Close Grip Lat Pull Down Lower Body Day 2: Upper Body Day 2: Deadlift Bench Dips Bulgarian Split Squat Bench Front Raise (lie on stomach) Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach) Box Jumps Bicep Curl Hip thruster Skull Crusher Prisoners Farmers Walk
Weeks 4-6 (80-85% of 1RM) Lower Body Day 1: Upper Body Day 1: Front Squat Assisted Chin Up Forward Lunge DB Bench Press (neutral grip) Side Lunge Push Ups SL Squat BB Bent over Row Step Ups Reverse Curls Weighted Squat Jumps Close Grip Lat Pull Down Lower Body Day 2: Upper Body Day 2: Deadlift Bench Dips Bulgarian Split Squat Bench Front Raise (lie on stomach) Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach) Box Jumps Bicep Curl Hip thruster Skull Crusher Prisoners Farmers Walk
Weeks 7-9 (85-90% of 1 RM) Lower Body Day 1: Upper Body Day 1: Goblet Squat Body Row Reverse Lunge DB Incline Bench Press (neutral grip) Romanian Deadlift DB Chest Flys Single Leg Box Push Off Single Arm Bent over Row Lateral Step Ups Lat Pullover SL Box Push Off Triangle Push ups Lower Body Day 2: Upper Body Day 2: Clean Overhead Push Press Back Squat External Rotation DB Deadlift Tricep Kickback Glute Ham Raise Overhead Tricep Extension Hyperextensions Reverse Fly Good Mornings Hammer Curls Bridges
Weeks 10-12 (90% of 1 RM) Lower Body Day 1: Upper Body Day 1: Goblet Squat Body Row Reverse Lunge DB Incline Bench Press (neutral grip) Romanian Deadlift DB Chest Flys Single Leg Box Push Off Single Arm Bent over Row Lateral Step Ups Lat Pullover SL Box Push Off Triangle push ups Lower Body Day 2: Upper Body Day 2: Clean Overhead Push Press Back Squat External Rotation DB Deadlift Tricep Kickback Glute Ham Raise Overhead Tricep Extension Hyperextensions Reverse Fly Good Mornings Hammer Curls Bridges
Lower Body Day 1- Week 1 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week1 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
Lower Body Day Two-Week 1 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 1 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
Lower Body Day 1- Week 2 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week 2 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
Lower Body Day Two-Week 2 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 2 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
Lower Body Day 1- Week 3 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week 3 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
Lower Body Day Two-Week 3 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 3 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
Lower Body Day 1- Week 4 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 4 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
Lower Body Day Two-Week 4 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 4 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
Lower Body Day 1- Week 5 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 5 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
Lower Body Day Two-Week 5 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 5 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
Lower Body Day 1- Week 6 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 6 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
Lower Body Day Two-Week 6 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 6 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
Lower Body Day 1- Week 7 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 7 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 7 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 *Focus on form DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 7 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
Lower Body Day 1- Week 8 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 8 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 8 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 8 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
Lower Body Day 1- Week 9 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 9 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 9 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 9 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
Lower Body Day 1- Week 10 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 10 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 10 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increase Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 10 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10
Lower Body Day 1- Week 11 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 11 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 11 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increasing Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week11 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10
Lower Body Day 1- Week 12 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 12 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
Lower Body Day 2- Week 12 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increasing Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 12 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10
softball summer

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softball summer

  • 1. Bluffton University Softball Summer 2016 Workout Jackie Theobald 440-539-6140, thejab@bluffton.edu
  • 2. Warm Up: Repeat two times about twenty yards worth Jog 2-5 minuntes High Knees Hamstring Kicks Walking Quad Stretch- Standing quad stretch then bend down touch the ground, come back up, when come back up place leg on the ground and take step repeating the process High Skipping with Opposite Arm Reach Long Skipping One Legged Bounding 90 Degree Arm Rotation- arms overhead, elbows bent so their at 90 degrees as if doing overhead press, holding this position rotated arms down until hands point down, and back up roughly 20 times. On Lower Body Day also do…. (repeat two times) 15 bodyweight squats 15 bodyweight around the world lunges Karaoke Open/Close the gate On Upper Body Day also do… (repeat two times) 15 Push ups with 2.5lbs Full Front Raises 10 Arm Circles 10 for/back External Rotation 10
  • 3. Cool Down: Hold for a minimum of thirty seconds Standing Hamstring Stretch Standing Quad Stretch Arm Across Body Tricep Stretch Bicep Stretch Seated One Leg Hamstring Stretch Seat Quad Stretch Seated Butterfly Seated Twist (one leg over-bent other use arm to gently push against bent leg and twist) Lying Glute Stretch(Knee to Chest) Cobra Childs Pose  On Lower Body/Agility day also Walking 2-5 on treadmill or elliptical)
  • 4. Agility  Should be done twice a week, no more than three. Should be done on Non-lifting days or Lower Body days AFTER the workout. Rest days should be rest days if choosing not to do agility on those days.  Should do Lower body Warmup and full cool down  This will not be beneficial if you do not go full speed and you must use your arms.  After warm up, the order should be done in POWER, AGILITY, SPEED. Weeks 1-3 Power:  7 squats, followed by 7 squat jumps for height  7 squats, followed by 7 squat jumps for length  7 plyo push ups  Plank Hold 1 minute, followed by side plank hold 1 minute, followed by low boat hold  Repeat three times Agility:  Drop Step Drill: Start in a “ready” athletic stance, take one drop step backward and sprint a few steps forward, acting as if going to catch a pop fly o repeat three times, each leg o http://www.youtube.com/watch?v=JH9TSTLNVbk  Three Cone Shuffle: place three cones in a straight line with about five yards between each cone. Start at the middle cone, in ready stance, shuffle to cone on left, then to far cone, then back to middle. o repeat six times, starting with heading to left, then anothersix heading to the right.  Pro Shuttle Run: have the cones set up as previous drill. Start at first cone, sprint forward to middle cone then back to first cone, then sprint to the third cone, turn around sprint to first cone o repeat six times o http://www.youtube.com/watch?v=TTFDQnOLq6Y
  • 5. Speed;  Random start: go through each start position, then sprint 30 yards, break for 3-5 minutes between each set o face forward, lying on stomach o face backward lying on stomach o roll toward the start line, get up then sprint o lie on right side o lie on left side Weeks 4-6 Power:  7 lunges, followed by 7 lunge jumps for height  7 lunges, followed by 7 lung jumps roate 180 degrees  7 plyo push ups  Plank on elbows for five seconds then on hands, repeat for one minute, followed by side plank placing top arm through gap between ground and hip, do for one minute then rotate sides, followed by leg lift, with legs going up and down- make sure back is flat on ground.  Repeat three times Agility:  Start position Drill: start by doing the following start, then sprint five yards o side shuffle one step to the left then to the right, sprint o back pedal two steps sprint forward o repeat each one six times, rest no more than 2 minutes between sets  Modified Four Cone Drill: place cones in a square roughly five yards away from one another. Pick a cone to start at, back pedal diagonal, sprint forward, and shuffle to the start cone. o repeat six times each direction (start with diagonal left, then right)  to make harder catch a ground ball as start sprinting forward, then continue  http://www.youtube.com/watch?v=R6UgK0kcRT4&index=2&list=PlfkdaL RZ-asLuVx7ACPUEdB9c6TUyV930
  • 6.  Optional* Stair variety: run up, walk down, jump both feet up, walk down, one leg up, walk down, switch legs, walk down, sprint every other, walk down, two feet each step, walk down, one leg on each step squat, rotate 90 degrees when stepping up and repeat all the way up, walk down. Repeat as many times as desired. Speed;  Ladder Drill: Five cones in a line, ten yards apart, sprint to first cone back to start, repeat until gone through all five cones. o Rest 3-5 minutes then repeat four times Weeks 7-9 Power:  7 squats, followed by 7 Tuck Jumps  7 squats, followed by 7 squat jumps backwards  Plank Hold walking side to side for one minute, backward plank for one minute, superman hold for one minute  Repeat three times Agility:  Box Drill: Set cones up in a square about five yards apart from one another, start standing in the middle, sprint diagonally to a cone, back to the center, back pedal diagonal to the next, back to center, diagonal to the next cone, back to center, and sprint to the final cone. o repeat six times, each direction, starting to the right, then left.  Figure Eight: set up three cones in a straight line, about ten yards apart from one another. start on the right side of cone sprint forward go around the first cone, then second, go around the second cone completely, and repeat heading back to start cone, making a figure eight. o repeat three times starting on right side of cone, then three to left, then three on the right side again but backwards, finally left side again backwards.  Optional;* Agility Ladder: Using an agility ladder, go through motions, of one foot each square, two feet each square, every other, hops, single leg hops, turn to side- scissors hops, single leg in each, karaoke, and finally backwards- repeat as needed.
  • 7. Speed; o 45 feet sprint- sprint roughly 45 feet, three times rest 2-3 minutes between o 90 feet sprint-sprint roughly 90 feet, three times rest 3-4 minutes between o 135 feet sprint- sprint roughly 135 feet, two times rest 4-5 minutes between Weeks 10-12 Power:  7 Single Leg Squats, followed by 7 single leg squat jumps for height  7 Single Leg Squats, followed by 7 single leg squat jumps for length  Optional*- lie on back have another person drop ball from their shoulder height, catch at chest, and push back up at partner 5 times (roughly 6-10lbs)  Uneven planks- right arm in push up, left in plank one minute, repeat with opposite arms, one minute. In plank, lift one leg up, one minute, then repeat with other leg.  Repeat three times Agility:  Sprint and Shuffle Drill: set up cones five cones in a line, ten yards away from each other, repeat process five yards away besides the other line. o sprint forward to cone, shuffle to the cone besides, sprint forward, shuffle to the cone besides, repeat until through cones  repeat six times  repeat three more times, instead sprinting backwards  Jump and Sprint: Set cones up five cones in a line a few feet from each other, jump forward over all cones, sprint forward a few steps, repeat this jumping sideways over and sprint out, other side and sprint out, jump forward over cone, then behind, then move to the next cone, sprint forward out. o Repeat six times Speed;  Intervals: Sprint fifteen seconds, Rest 45 mins, repeat ten to twelve times.
  • 8. MAX OUTS BEGINING END BACK SQUAT FRONT SQUAT DB BENCH PRESS BB BENT OVER ROW DEADLIFT HIP THRUSTER ROMANIAN DEADLIFT POWER CLEAN OVERHEAD PUSHPRESS To find percent of max out: weight x percent= weight to use example: max is 100 x 75%= 75lbs *adjust weight as needed, however by last set and last few reps it should feel very difficult, that is how to judge weight for those not maxing out on. This is you taking on your own responsibility of wanting to get better. *If never done a clean before, do not do this exercise and substitute squat topress (do not max out, weight may be lighter than percent given which is okay). If done clean before make sure to warm up at least one set strictly focusing on form.
  • 9. Workout Should be done lower body day one on Monday, followed by upper body day one on tues, rest Wednesday, lower body two on Thursday and upper body two on Friday. This order should be kept for proper recovery of muscles. Weeks 1-3 (75% of 1RM) Lower Body Day 1: Upper Body Day 1: Front Squat Assisted Chin Up Forward Lunge DB Bench Press (neutral grip) Side Lunge Push Ups SL Squat BB Bent over Row Step Ups Reverse Curls Weighted Squat Jumps Close Grip Lat Pull Down Lower Body Day 2: Upper Body Day 2: Deadlift Bench Dips Bulgarian Split Squat Bench Front Raise (lie on stomach) Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach) Box Jumps Bicep Curl Hip thruster Skull Crusher Prisoners Farmers Walk
  • 10. Weeks 4-6 (80-85% of 1RM) Lower Body Day 1: Upper Body Day 1: Front Squat Assisted Chin Up Forward Lunge DB Bench Press (neutral grip) Side Lunge Push Ups SL Squat BB Bent over Row Step Ups Reverse Curls Weighted Squat Jumps Close Grip Lat Pull Down Lower Body Day 2: Upper Body Day 2: Deadlift Bench Dips Bulgarian Split Squat Bench Front Raise (lie on stomach) Single Leg Romanian Deadlift Bench Lateral Raise (lie on stomach) Box Jumps Bicep Curl Hip thruster Skull Crusher Prisoners Farmers Walk
  • 11. Weeks 7-9 (85-90% of 1 RM) Lower Body Day 1: Upper Body Day 1: Goblet Squat Body Row Reverse Lunge DB Incline Bench Press (neutral grip) Romanian Deadlift DB Chest Flys Single Leg Box Push Off Single Arm Bent over Row Lateral Step Ups Lat Pullover SL Box Push Off Triangle Push ups Lower Body Day 2: Upper Body Day 2: Clean Overhead Push Press Back Squat External Rotation DB Deadlift Tricep Kickback Glute Ham Raise Overhead Tricep Extension Hyperextensions Reverse Fly Good Mornings Hammer Curls Bridges
  • 12. Weeks 10-12 (90% of 1 RM) Lower Body Day 1: Upper Body Day 1: Goblet Squat Body Row Reverse Lunge DB Incline Bench Press (neutral grip) Romanian Deadlift DB Chest Flys Single Leg Box Push Off Single Arm Bent over Row Lateral Step Ups Lat Pullover SL Box Push Off Triangle push ups Lower Body Day 2: Upper Body Day 2: Clean Overhead Push Press Back Squat External Rotation DB Deadlift Tricep Kickback Glute Ham Raise Overhead Tricep Extension Hyperextensions Reverse Fly Good Mornings Hammer Curls Bridges
  • 13. Lower Body Day 1- Week 1 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week1 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
  • 14. Lower Body Day Two-Week 1 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 1 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
  • 15. Lower Body Day 1- Week 2 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week 2 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
  • 16. Lower Body Day Two-Week 2 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 2 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
  • 17. Lower Body Day 1- Week 3 Front Squat X10 X10 X10 Forward Lunges X10 X10 X10 Side Lunges X10 X10 X10 SL Squats X10 X10 X10 Step Ups X10 X10 X10 Weighted Squat Jumps X10 X10 X10 Upper Body Day 1- Week 3 Assisted Chin Up Xfail xfail xfail DB Chest Press X10 X10 X10 BB Bent over Row X10 X10 X10 Close Grip Lat Pulldown X10 X10 X10 Reverse Curls X10 X10 X10 Push Ups X10 X10 X10
  • 18. Lower Body Day Two-Week 3 Deadlift X10 X10 X10 Bulgarian Split Squat X10 X10 X10 Single Leg RDL X10 X10 X10 Hip Thrusters X10 X10 X10 Prisoners X10 X10 X10 Box Jumps X10 X10 X10 Upper Body Day Two- Week 3 Bench Dips Xfail Xfail Xfail Bench Front Raise X10 X10 X10 Bench Lateral Raise X10 X10 X10 Bicep Curl X10 X10 X10 Skull Crusher X10 X10 X10 Farmers Walk X10 X10 X10 *1/3 bodyweight
  • 19. Lower Body Day 1- Week 4 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 4 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
  • 20. Lower Body Day Two-Week 4 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 4 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
  • 21. Lower Body Day 1- Week 5 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 5 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
  • 22. Lower Body Day Two-Week 5 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 5 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
  • 23. Lower Body Day 1- Week 6 Front Squat X6 X6 X6 X6 Forward Lunges X8 X8 X8 X8 Side Lunges X8 X8 X8 x8 SL Squats X6 X6 X16 X6 Step Ups X8 X8 X8 X8 Weighted Squat Jumps X8 X8 X8 X8 Upper Body Day 1- Week 6 Assisted Chin Up Xfail xfail xfail xfail DB Chest Press X6 X6 X6 X6 BB Bent over Row X6 X6 X6 X6 Close Grip Lat Pulldown X6 X6 X6 X6 Reverse Curls X8 X8 X8 X8 Push Ups X10 X10 X10 X10
  • 24. Lower Body Day Two-Week 6 Deadlift X6 X6 X6 X6 Bulgarian Split Squat X8 X8 X8 X8 Single Leg RDL X6 X6 X6 X6 Hip Thrusters X6 X6 X6 X6 Prisoners X10 X10 X10 X10 Box Jumps X10 X10 X10 X10 Upper Body Day Two- Week 6 Bench Dips Xfail Xfail Xfail xfail Bench Front Raise X6 X6 X6 X6 Bench Lateral Raise X6 X6 Xx6 X6 Bicep Curl X8 X8 X8 X8 Skull Crusher X8 X8 X8 X8 Farmers Walk X10 X10 X10 X10 X1/3 body weight
  • 25. Lower Body Day 1- Week 7 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 7 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 26. Lower Body Day 2- Week 7 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 *Focus on form DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 7 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
  • 27. Lower Body Day 1- Week 8 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 8 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 28. Lower Body Day 2- Week 8 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 8 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
  • 29. Lower Body Day 1- Week 9 Goblet Squat X6 X6 X4 X4 *Increasing Weight Reverse Lunges X6 X6 X6 X6 RDL X6 X6 X4 X4 *Increasing Weight Curtsey Lunge X6 X6 X6 X6 Lateral Step Ups X6 X6 X6 X6 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 9 Body Row Xfail xfail xfail DB Incline Chest Press X6 X6 X4 X4 *Increasing Weight Single Arm Bent over Row X6 X6 X4 X4 *Increasing Weight Chest flys X8 X8 X6 X6 *Increasing Weight Lat Pullover X8 X8 X6 X6 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 30. Lower Body Day 2- Week 9 Clean X10 X10 X10 *Work on strict form Back Squat X10 X10 X10 DB Deadlift X6 X6 X4 X4 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X6 X6 X4 X4 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 9 Overhead Push Press X6 X6 X6 X6 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X8 X8 X6 X6 *Increasing Weight Hammer Curl X8 X8 X6 X6 *Increasing Weight External Rotation X10 X10 X10
  • 31. Lower Body Day 1- Week 10 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 10 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 32. Lower Body Day 2- Week 10 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increase Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 10 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10
  • 33. Lower Body Day 1- Week 11 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 11 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 34. Lower Body Day 2- Week 11 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increasing Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week11 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10
  • 35. Lower Body Day 1- Week 12 Goblet Squat X4 X4 X3 X2 *Increasing Weight Reverse Lunges X4 X4 X4 X4 RDL X4 X4 X3 X2 *Increasing Weight Curtsey Lunge X4 X4 X4 X4 Lateral Step Ups X4 X4 X4 X4 SL Push Off Box X6 X6 X6 X6 Upper Body Day 1- Week 12 Body Row Xfail xfail xfail DB Incline Chest Press X4 X4 X3 X2 *Increasing Weight Single Arm Bent over Row X4 X4 X3 X2 *Increasing Weight Chest flys X6 X6 X4 X4 *Increasing Weight Lat Pullover X6 X6 X4 X4 *Increasing Weight Triangle Push Ups X10 X10 X10
  • 36. Lower Body Day 2- Week 12 Clean X10 X8 X6 X4 *Work on strict form Back Squat X10 X8 X6 X4 *Increasing Weight DB Deadlift X4 X4 X3 X2 *Increasing Weight GHR X6 X6 X6 X6 *Work on strict form Hyperextensions X6 X6 X6 X6 *Weighted if possible Good Mornings X4 X4 X3 X2 *Increasing Weight Bridges Xfail Xfail Xfail Upper Body Day 2- Week 12 Overhead Push Press X6 X6 X4 X4 *Increase Weight Tricep Kick back X6 X6 X4 X4 *Increasing Weight if can Tricep Overhead Ext X6 X6 X6 X6 *Increasing Weight if can Reverse Fly flys X6 X6 X4 X4 *Increasing Weight Hammer Curl X6 X6 X4 X4 *Increasing Weight External Rotation X10 X10 X10