Youth Level Foundational training Macrocycle 2

Weeks 6-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Perform 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes between sets. Complete an agility workout 1x a week.

Full Squat (barbell)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Incline DB chest press on SB ball

1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.

Cable Leg Curls

1. Start by standing in front of the machine with one cable strap around 1 leg.
2. Maintaining your balance curl that leg up and back until your foot almost touches your butt.
3. Return to the starting position and repeat for the prescribed repetitions.
4. Repeat with the other leg.

DB curl with shoulder press

1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.

Bench Dip

1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.

Seated Calf Raise with DBs

1) Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place a dumbell on top of each thigh just behind your knees.
2) Start position: Raise heels up by pushing off the balls of feet.
3) Lower heels to below level of step.
4) Raise weight by pushing off balls of feet so that heels are above level of step.
5) Remember to sit upright with back and head straight in a neutral position.

Modified Pullup

1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Dumbbell Lateral Raise

1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Hip Abduction with cable

1. Start by placing a cable strap around your ankle and facing parallel with the cable.
2. The working leg should be on the outside.
3. Maintaining your balance take your outside leg and pull it away from your body as far as your hip will allow. Keep your toes pointing straight forward throughout the movement.
4. Return to the starting position and repeat according the to the required repetitions.
5. Switch legs and repeat.

Hip Adduction with Band

1. Start by standing with the working leg next to band and fixed object.
2. Wrap the band around the working leg.
3. Proceed to bring the working leg across the other leg and body away from the fixed point of the band.
4. Repeat for the required repetitions and then repeat with the other side.

Full Pike

Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your legs in towards your chest keeping your legs semi straight.
Your hips should be elevated towards the ceiling.
Return to the starting position and repeat.



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