Pro Level Foundational training Macrocycle 2

  • Weeks 7-11 of Macrocycle 2 for Foundational training.
  • This is a twice a week resistance program.
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in a superset with 45 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

Rear Lunge (barbell)

1) Start position: Stand with feet hip width apart.
2) Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Bench Press (smith)

1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar and release from hooks with bar directly over head.
4) Lower bar to chest at the nipple-line.
5) Press bar up to starting position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.

Bent Knee Barbell Goodmorning

1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position.
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

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.

Seated Barbell Curl and Press

1. Start by sitting on a bench and holding the barbell on your thighs. Hold the barbell with your palms down.
2. Curl the barbell up to shoulder level and then press the barbell over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.

Single Leg DB Calf Raise

1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbell in the hand on the same side.
2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes)
3) Lower heel and repeat.
4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability.
5. Repeat with the other leg after completing the prescribed repetitions.

Bent Over Barbell Row (smith)

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3) Pull BB up to chest region squeeze shoulder blades together at top of movement.
4) Return to start position. Keep elbows close to body from start to finish.
5) Remember to keep back and head straight - hyperextension or flexion may cause injury.

Air Bike Crunches

1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Single Leg Alternating Pull In

Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll one knee in towards your chest.
Return to the starting position and repeat with the other leg.