Pro Level Foundational training Macrocycle 2-A
Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for speed/agility workouts. This is a Monday workout(quads, hams, abs, calves). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes between sets.
Front Squat (smith)
1) Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. 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 hooks. 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.
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.
Donkey Calf Raise
1. Set yourself into the machine with your back against the pad. Hands should grab onto the handles and place feet so that the balls of your feet are the only thing on the foot plate.
2. Straighten your legs and remove safety stop. Keeping your legs semi straight bend just at the ankle joint.
3. Drop your heels towards the floor as far as they will go and then flex your calves to raise the heels up toward the ceiling.
4. Repeat for the prescribed number of repetitions.
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Split Squat with dumbells
1. Start by holding dumbells at your side and standing in a split leg position.
2. Slowly lower yourself to the ground by bending your front knee and dropping your back knee to the ground.
3. Once you reach the bottom extend your legs and stand back up.
4. Repeat for the prescribed repetitions and then repeat with the other leg.
Single Leg RDL with DB
1) Stand with feet hip width apart with knees slightly bent (at 20°).
2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you)
3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement.
4) Return to start position. Complete recommended repetitions and switch legs.
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 or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Stability Ball Pull In
1. Roll out onto ball in a prone position. The ball should be under your shins.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your knees in towards your chest.
3. Remember to keep your trunk parallel with the floor.
4. Now extend them back to a parallel position. Repeat until the number of repetitions is met. No sagging of the hips.
