DB Step Ups 3x10 ea x10 ea 3x8ea x8ea 3x6ea x6ea 3x10 ea x10 ea Increase Weight

Db step ups 3x10 ea x10 ea 3x8ea x8ea 3x6ea x6ea 3x10

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DB Step Ups 3x10 ea. x10 ea. 3x8ea. x8ea. 3x6ea. x6ea. 3x10 ea. x10 ea. (Increase Weight) x10 ea. x8ea. x6ea. x10 ea. x10 ea. x8ea. x6ea. x10 ea. Pair With BB RDL 3x10 x10 3x8 x8 3x6 x6 3x10 x10 (Increase Weight) x10 x8 x6 x10 x10 x8 x6 x10 Pair With Hanging Leg Raises 2x12 2x12 2x15 2x15 Single Leg Squat to Bench 3x8ea. x8ea. 3x8ea. x8ea. 3x10 ea. x10 ea. 3x10 ea. x10 ea. x8ea. x8ea. x10 ea. x10 ea. Pair With x8ea. x8ea. x10 ea. x10 ea. Leg Curl 3x12 x12 3x10 x10 3x8 x8 3x10 x10 (Increase Weight) x12 x10 x8 x10 x12 x10 x8 x10 Pair With Calf Raises 3x15 x15 3x15 x15 3x15 x15 3x20 x20 x15 x15 x15 x20 x15 x15 x15 x20 Grip 2x25ea. 2x25ea. 2x25ea. 2x30ea. Wrist flex/ext 4-Way Neck x10 x10 x8 x10 (MR or Machine) x10 x10 x8 x10 x10 x10 x8 x10 x10 x10 x8 x10
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HOOSIER FOOTBALL DAY 3 PHASE 1 Warm-up Jump Rope, Jog, Bike or cardio machine x 10 minutes Shoulder Rolls- Fwd, Bwd x 10 each, Bear Crawls 2x10yds Exercises Week 1 Wt Reps Week 2 Wt Reps Week 3 Wt Reps Week 4 Wt Reps Week 5 Wt Reps Week 6 Wt Reps DB 1 arm snatch Warm up x5 Warm up x5 Warm up x5 Warm up x5 Warm up x5 Warm up x5 (Explosive) 3x6ea. x6ea. 3x6ea. x6ea. 3x6ea. x6ea. 3x4ea. x4ea. 3x4ea. x4ea. 3x4ea. x4ea. x6ea. x6ea. x6ea. x4ea. x4ea. x4ea. x6ea. x6ea. x6ea. x4ea. x4ea. x4ea. Pair With Seated Russian 2x25ea. 2x25ea. 2x30ea. 2x30ea. 2x30ea. 2x30ea. BB Front Press Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 (Increase Weight) 3x10 x10 3x8 x8 3x5 x5 4x8 x8 4x6 x6 4x4 x4 x10 x8 x5 x8 x6 x4 Pair With x10 x8 x5 x8 x6 x4 x8 x6 x4 reverse grip chin ups 3x8-12 x8-12 3x8-12 x8-12 3x8-12 x8-12 3x12-15 x12-15 3x12-15 x12-15 3x12-15 x12-15 Range sets x8-12 x8-12 x8-12 x12-15 *Max x12-15 *Max x12-15 Perform 5 sec. negatives if unable to reach rep range x8-12 x8-12 x8-12 x12-15 x12-15 x12-15 Weighted Push Ups 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 eccentric 3-5 seconds x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 (Increase Weight) x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 x10-15 Pair With BB Row 3x10 x10 3x8 x8 3x6 x6 3x10 x10 3x8 x8 3x6 x6 (Increase Weight) x10 x8 x6 x10 x8 x6 x10 x8 x6 x10 x8 x6 Plate Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12 (Increase Weight) 15 x12 x10 x20 x15 x12 DB Rear Delt Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12 (Increase Weight) 15 x12 x10 x20 x15 x12 DB Side Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12 (Increase Weight) 15 x12 x10 x20 x15 x12 DB Biceps Curl 3x12 x12 3x10 x10 3x8 x8 3x12 x12 3x10 x10 3x8 x8 x12 x10 x8 x12 x10 x8 Pair With x12 x10 x8 x12 x10 x8 Triceps Ext. 3x12 x12 3x10 x10 3x8 x8 3x12 x12 3x10 x10 3x8 x8 x12 x10 x8 x12 x10 x8 x12 x10 x8 x12 x10 x8 Bicycles 2x15ea. 2x20ea. 2x25ea. 2x20ea. 2x25ea. 2x30ea. Seated Russian Twists 2x25ea. 2x25ea. 2x30ea. 2x30ea. 2x30ea. 2x30ea. Crunches 2x25 2x25 2x30 2x35 2x40 2x45
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HOOSIER FOOTBALL DAY 3 PHASE 1 Warm-up Jump Rope, Jog, Bike or cardio machine x 10 minutes Shoulder Rolls- Fwd, Bwd x 10 each, Bear Crawls 2x10yds Exercises Week 7 Wt Reps Week 8 Wt Reps Week 9 Wt Reps Week 10 Wt Reps DB 1 arm snatch Warm up x5 Warm up x5 Warm up x5 Warm up x5 (Explosive) 3x6ea. x6ea. 3x6ea. x6ea. 3x6ea. x6ea. 3x4ea. x4ea.
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