Pre-Season training Macrocyle 1

• Weeks 22-26 of Macrocycle 1 for Pre-Season training.
• This is a twice a week resistance program.
• Do 5-10 minutes of a dynamic warm-up.
• Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
• Rest 1-2 minutes between circuits.

Resisted Pullovers

1. Lie on your back with the ball under your upper back. Hold a medicine ball with your arms extended above your head.
2. Raise the ball to a 45 degree angle and have a partner push down on the ball.
3. Try to resist your partners pushing and return to the 45 degree angle to repeat.

Glute Hip Extension on ball

1. Lie on your stomach across the top of a stability ball.
2. Bend your knees and place ankle weights around the feet.
3. Extend your hips and raise your legs up towards the ceiling by contracting your glutes.
4. Return to the starting position and repeat.

Lunge Crossover with med ball and balance disc

1) Stand with feet hip width apart. Take leg and step back approximately 2 feet standing on the ball of the foot. Place the front foot on a balance disc.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Close Grip DB Press

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms close to your body and your hands aligned at the nipple line.

Standing Hamstring Curl

1) Adjust knee pad so that top pad is 1-3 inches above the knee cap.
2) Start position: Step into machine so that bottom pad is behind the ankle and top pad in front of thigh. Grasp onto provided handles in front of body (if applicable). Trunk should be flexed forward at the hips to approximately 5°
3) Lift weight by flexing at the knee to 90° to 120°.
4) Return to start position.
5) Remember to keep the neck and back straight in a neutral position - hyperextension of the low back may cause injury.

Alternating Kettlebell Shoulder Press Balance

1. Start by balancing yourself on the board. Next balance yourself holding a kettlebell in each hand at shoulder height.
2. Press one kettlebell up over your head and return to the starting position. Repeat for the prescribed number of repetitions and then switch arms.
3. For variety you can alternate pressing back and forth for the desired repetitions.

Pullup

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Use a weighted vest or lat pulldown machine on heavier days(Mondays).

DB bicep curl on ball

1. Start by placing knees on top of the stability ball and balance on your shins.
2. Holding a dumbell in each hand perform a curl to shoulder height.
3. Keep your elbows next to your sides and return to the starting position.
4. Repeat according to the prescribed repetitions.

Dip

1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.

Perform with a weighted vest on heavier days.

Back Extension on ball

1. Lie face down on a stability ball positioned under your hips and your feet on the floor.
2. Place a toning bar within your crossed arms and held against your chest.
3. With your upper body parallel to your hips hyperextend slowly and raise your shoulders up towards the ceiling.
4. You should only move a couple of inches and there is no need to forcefully hyperextend or extend past your bodies range of motion. You will only risk injury.
5. Return to the neutral or parallel position and repeat.
Instead of a toning bar, a dumbell or a weighted plate can be used, especfially on low rep days(Mondays).

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Prone Knee Tucks on Ball

1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.

Straight arm trunk rotation with kettleballs

1. Start by sitting on a stability ball and holding two kettleballs out to the side.
2. Holding the kettleballs in this posiiton rotate your trunk so that your turn about 90 degrees.
3. Return to the starting position and repeat to the other side. Keep your body upright and abs stay tight.