Perform A Good Warm Up First... Make Sure You Feel Lose and Are Sweating
POWER WORK:
1. Jump Rope - 60 seconds on 2 Feet, Then 30 Secs Each Leg
- Do This 3 Times Through With 60 SECONDS Rest Between 2 Minute Sets
2a. Squat Jumps (Check Demo Page)
- 3X10 Maximal Jumps To A Net OR Backboard
2b. Scissor Jumps (Again Check Demo Page)
- 3X5 Jumps Each Leg
* Do 2a followed IMMEDIATELY by 2b Then Rest 45-60 Secs Between Sets
STRENGTH WORK:
Front Squat (Click On The Exercise For A Demo)
5 Sets of 5 Reps (After 3 Sets Make Sure To Take 3 Minutes Rest Between Sets)
* Work Up To a Weight That Is Challenging, BUT You Can Keep The Depth & Positioning Shown In The Video... NO CUTTING CORNERS!
ASSISTANCE STRENGTH WORK:
Cable Machine Row (Check The Link)(Use A Single Bar)
3X10 Total Reps
superset w/ (Means Do 1 Set of Exercise 1 and 1 Set of Exercise 2, Then Rest)
Hollow Rock Holds
3X30 secs
POST ALL WEIGHTS TO COMMENTS AND SIGN YOUR NAME AT THE BOTTOM
Front Squat: 65 70 75 80 85
ReplyDeleteCable Machine Row: 20 20 25
Ran 1.5 miles, then did a ladder circuit
Rachelle Kruml
-Power work
ReplyDelete-Squat: 85x10, 90x10, 95x10
-Hang Clean: 90x5, 95x5, 105x5
-Leg Curl: 60x10, 80x10, 80x10
-Leg Extension: 50x10, 55x10, 62.5x10
-Calf Raises: 90x15 (3 sets)
-Abs: 1 min plank, 25x4 (sidetoside) w/14 lb ball, 25x4 crunches 15 sec rest
Sorry, forgot to sign the last post. -Kimberly Bailey
ReplyDeletePower Work
ReplyDelete- Jump Rope 60 seconds on 2 Feet, Then 30 Secs Each Leg (did this 3 times w/ 60s rest in between 2 min sets)
-Squat Jumps 3x10 and scissor jumps 3x10 w/ 45s rest in between sets
Front squats 115x5,125x5,125x5,135x5,145x5
Cable Machine Row 3x15 (60lbs)
Leg Curl 3x10 on bosu ball
Leg Extension 3x15 (62.5 lbs)
Hollow Rock Holds 2x30 and 1x45
2hr volleyball practice
Diane Banderas
Ran app. 1.5 miles
ReplyDeletePower Work
Front Squat
5x85 5x90 5x90 5x95 8x100
Row Machine
3x10 (45 lbs) with 30 second
Hollow Rock Holds in between the 3 sets
Valerie Hecht