Exercise Journal.xlsx - GENERAL WARMUP GUIDELINES We will start here for warmup guidelines Use this warmup exactly as written for 3 w should customize

Exercise Journal.xlsx - GENERAL WARMUP GUIDELINES We will...

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GENERAL WARMUP GUIDELINES CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE) MOVEMENT: DESCRIPTION: 1) Recumbent Bike 2:00-5:00 low intensity 1) 2) BW Squats 2) 3) Plyometric Depth Drops/B 3) 4) Broad Jump, squat landing 4) 5) Leg Swings 5) We will start here for warmup guidelines. Use this warmup exactly as should customize it based on your preference for more or less work n you to lift effectively, prevent injury, and rehearse movement pattern slowest, 10 minutes on average. 10-20 sec. deep squat hold (push knees out), 5x squat with hands on feet, 5-10x air squat 5-10x low height depth drop. Stop all motion within one second of landing. 5- 10x box jump low height. Progressively land box jumps in lower and lower squat. begin in a neutral athletic stance . Swing the arms (small) and jump forward, landing in a neutral shoulder width squat stance. Bend the knees and absorb the landing , finishing in a full deep squat. Repeat 5-10x. 10x front/back , 10x side/side per leg. Keep torso vertical, reach higher and higher each swing.
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GENERIC DYNAMIC STRETCH/ACTIVATION MOVEMENT: DESCRIPTION: Shoulder Roll 1) Cat/Camel 2) Donkey Kick 3) Glute Bridge 4) Hollow Rock 5) 6) FOAM ROLL 7) s written for 3 weeks before making changes, after which you needed in a specific area. The purpose of warmup is to prepare ns. This should not take you more than 15 minutes at your from the quadruped position, retract the scapula, shrug and roll the shoulders in a circular motion 5- 15 times from the quadruped position, bridge the thoracic spine and press the hips towards the shoulders. Then, arch the back and reach the shin toawrd the ceiling. Repeat 5x. from the quadruped position, drive the heel outward and upwards, activating the glutes. Perform 5-10x per side flip over on your back and lie down on the ground. Draw the knees upward and drive your heels down into the floor and press the hips up toward the ceiling. Contract the glutes. Repeat 10x Lie down on your back, keep the ankles together and the hands together and pointed toward the ceiling. Maintain a slightly elevated position with the legs and rock forward and backward, engaging the abs. The movement can be made easier and harder by changing the bend of the knees and location of the hands.
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Anterior Leg/IT Band foam roll the quads and IT band 5x each. Glutes/Piriformis foam roll the glutes and then position the legs in a crossed position and foam roll the glutes/piriformis
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BENCH PRESS MOVEMENT: DESCRIPTION: Theraband Band Pull-apart Band Dislocations Theraband Band Pull-apart RD#2 Lat Pulldown Close Grip Bench Press with an unloaded bar, perform 10x CGBP Ultra-wide Grip Bench Press Competition Press cinch the band for moderate tension. Drop the shoulders, arch the spine slightly and perform 20 band pull-aparts, and then an additional 20 at an elevated angle cinch the band for light to moderate tension. Keep the elbows locked and rotate the arms in full circles from the front to the back. Repeat 10x double up the band by wrapping it around a pole or post. Hold both ends in one hand and use your other arm to brace against something else. Perform 10x pull-aparts per
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