Pro Level Pre-Season training Macrocycle 1-C
Weeks 25-30 of Macrocycle 1 for Pre-Season training. This is a Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets.
Single Leg Hop to Box (2 foot land)
1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box using only 1 foot. Land on the box with both feet.
3. Step back down (not jump back down) and repeat with other leg.
DB Bulgarian Split Squat
1. Start by holding dumbells at your side.
2. Place your back foot on a bench with your other leg out in front of you.
3. Proceed into a squat position by lowering your hips straight down.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other leg.
legged ball squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially.
Hyper on Ball
1. Start by placing the ball on a small ledge or on the floor if the height is comfortable.
2. Lean over the ball and secure yourself to an object with your hands.
3. Slowly lift your legs up and back until your body is parallel.
4. Return to the starting position and repeat for the desired repetitions.
Seated Hamstring Curl
1. Start by adjusting the machine so that your knees line up with the pivot point of the lever.
2. Place your feet on top of the pad so that the lower part of your calf is on top of the pad.
3. Proceed to pull your feet down towards the floor until you have reached the full range of motion.
4. Return to the starting position and repeat for the desired repetitions.
Supine hamsring curl with bridge
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.
Calf Raise on balance disc
1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.
Flutter Kicks
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: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.
Lateral Flexion with med ball overhead
1. Lie on your side with the stability ball just on top and above your hip. Spread your feet apart so that you can balance. Once your balance improves then put your feet together.
2. Holding a medicine ball above your head laterally flex your trunk and contract your oblique muscles.
3. Return to the starting position and repeat. Switch to the other side and complete prescribed repetitions.
