High School Level Foundational training Macrocycle 2-C

  • Weeks 7-12 of Macrocycle 2 for Foundational training.
  • This is a Friday workout(lower back, lats, abs, biceps).
  • Do 5-10 minutes of a dynamic warm-up to start workout.
  • Complete in supersets of 2-3 exercises with 60 seconds rest between exercises.
  • Rest 1-2 minutes between circuits.

Barbell Deadlift

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.

Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Front Pulldown

1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.

Bentover Barbell Rear Delt Row

1. Start by holding a barbell and bending foward at your hips.
2. Proceed to row the barbell up towards your chest keeping your elbows out to the side at a 90 degree angle to the body.
3. Return to the starting position and repeat without swaying up and down with your low back.

Free Motion Fitness Bicep Curls

1. Stand in front or in between the pulleys.
2. Reach down and grab the pulleys and bring them to waist height.
3. Keeping your upper body tight and not moving curl the cables up towards your shoulders.
4. Make sure to keep your elbows tucked against your sides and do not shift them forward during the movement.
5. Repeat for the desired repetitions.

Barbell Preacher Curl

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent.
4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

Cable Hip Raise

1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Raise both feet 8-12 inches off floor or bench with cable attached.
4) Straighten legs without touching feet on floor.
5) Return to start position.
6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted - DO NOT ARCH LOWER BACK. To reduce intensity, extend legs so that feet are greater than 12 inches from floor or bench and progress from there.

Straight Leg Obliques

Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

Side Twists

1) Position pulley at approximately chest height.
2) Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3) Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4) Rotate hips and trunk to the left approximately 65° (or slightly past midway between the hip and naval).
5) Return to start position. Switch sides after prescribed number of reps.
6) Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.