High School Level Foundational training Macrocycle 2-A

  • Weeks 7-12 of Macrocycle 2 for Foundational training.
  • This is a 3 times a week resistance training program(Mondays-Wednesdays-Fridays.
  • This is a Monday workout(quads, abs, hams, calves, neck).
  • Complete agility program on Tuesdays. Do 5-10 minutes of a dynamic warm-up to begin workout.

Box Step with Dumbbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a dumbbell in each hand.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
Repeat with other leg and continue according to prescribed number of repetitions

Walking Lunge with Barbell

1) Start position: Stand with feet hip width apart. Place barbell on your shoulders.
2) Step forward 2-3 feet 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) Push body up and move the back foot beside the front foot. Alternate feet and repeat.
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.

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.

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.

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.

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.

Vertical Hip Raise

1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90°.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

Half Kneeling Chop

1. Start by kneeling on your inside knee with your outside knee up.
2. Grab the bar with your left hand at the bottom and your right hand towards the top of the handle.
3. Proceed to pull with one hand and push with the other down and across the front of your body. You should end up with your right hand level with your left hand.
4. While maintaining balance proceed to raise the bar back to the starting position and repeat for the desired repetitions.

Standing Lift with ball

1. Start by standing and squeezing a ball between your legs.
2. Grab the bar with your left hand at the bottom and your right hand towards the top of the handle.
3. Proceed to pull with one hand and push with the other up and across the front of your body. You should end up with your right hand above your left shoulder.
4. While maintaining balance proceed to lower the bar back to the starting position and repeat for the desired repetitions.

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