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High Level Foundational training Macrocycle 1-A

  • Weeks 1-6 of Macrocycle 1 for Foundational training.
  • This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays),
  • with Mondays for quads, hams, calves, abs; Wensdays for chest, shoulders, triceps, and forearms; and Fridays for lower back, lats, biceps ad abs. Tuesday for agility workouts.
  • This is a Monday workout(neck included).
  • Do 5-10 minutes of a dynamic warm-up.
  • Complete in straight sets with 60 seconds rest between sets.

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.

Slide board hamstring curls

1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.

Abduction machine

1. Start by sitting in machine and placing your legs on the inside of the machine arms.
2. Slowly spread your legs apart until your comfortable range of motion is reached.
3. Return to the starting position and repeat for desired repetitions.

Adduction Machine

1. Start by sitting in machine and placing your legs on the outside of the machine arms.
2. Slowly close your legs together until your legs have brought the machine arms together.
3. Return to the starting position and repeat for desired repetitions.

Glute Kicks with Machine

1. Start by lying in the machine face down and placing one foot on the foot plate.
2. Slowly kick back with your foot until your leg is extended.
3. Return to the starting position and repeat for the desired repetitions. Repeat with the other leg.

Standing Machine Calf Raise

1) Step into provided shoulder pads. Adjust lever arm so that plates do not touch when lowering the weight.
2) Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward.
3) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
4) Lower heels and repeat.
5) Remember to keep knees slightly bent throughout movement to prevent any knee strain. Adjust weight load accordingly.

Russian Twist

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.
3. Repeat for the prescribed repetitions.

Decline Reverse Crunch

1. Lie on a decline bench with your head at the top and feet towards the floor.
2. Keeping your legs semi straight curl them up towards your head and try to curl your hips up off the bench when you reach the top.
3. Slowly return to the starting position and repeat keeping your legs in control at all times.