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Overall Week 12 Lifting

Description:: The last two weeks we will be doing more endurance/football specific lifts. This means we will use shorter rest during the workouts to help with the endurance and conditioning.
Type of Workout:: Muscular Strength
Days in Workout:: 4

Monday
Tuesday
Thursday
Friday

Monday

Targeted Muscle Group: Overall Body

Exercise	Sets	Reps	Weight
Back Squats Take 40 Seconds between sets! Do lighter weight than usual!	5	10
Lying Leg Curls Take 40 Seconds between sets! Do lighter weight than usual!	4	10
Hang Cleans -40 Seconds Between Sets Take 40 Seconds between sets! This is to replicate a football game! Do lighter weight than usual!	4	5
Hip Raise / Leg Raises • Place your forearms on the parallel bars, grab the handles to support your body weight and let your legs hang. • Flex your hips and raise your legs up so they are parallel to the ground. • Contract your abs and rotate your pelvis forward, keeping your legs straight and feet together. • Avoid swinging your legs for momentum (all movement should come from your abs and hip flexors). • Slowly lower your legs to the starting position and repeat.	4	20	BODY WEIGHT
Bicycles - 30 Seconds • Lie on the floor and place your hands next to your sides with your palms flat, facing forward. • Slightly lift your shoulder blades off the ground, keeping your head in a neutral position. • Lift your legs about 5-10 inches parallel to the ground, keeping your core tight, back straight and chest lifted. • While keeping tension on your abs, bring your right knee towards your chest while your left leg is out straight. • Alternate by bringing your left knee towards your chest and repeat.	4	30

Tuesday

Targeted Muscle Group: Overall Body

Exercise	Sets	Reps	Weight
Bench Press - 40 Seconds Rest!!! Take 40 Seconds between sets! Do lighter weight than usual!	5	10
Front Raises High Reps, normal Rest 3:00 - Do both arms at the same time.	3	12
Side Raises High reps. Normal Rest - 3:00	3	12
Decline Sit-Ups - Normal Rest! • Sit on the decline bench with your feet and ankles secured under the pads. • Keep your core tight and back straight. • Place your hands across your chest and lean back until your back almost comes in contact with the bench. • Crunch forward by contracting your abs. Focus on pulling your belly button down and in towards the back of your spine and repeat.	4	15
Push Press - 40 Seconds Rest Only! Take 40 Seconds between sets! This is to replicate a football game! Do lighter weight than usual!	4	5
Medicine Ball Twist • Sit on the floor with your feet together and your knees slightly bent. • Grab a medicine ball and hold it in front of your chest with your arms slightly bent. • Tilt back so that your body is angled at about 45 degrees. • Lift your feet off the ground (keeping your core tight, back straight and chest lifted). • Twist your torso from side to side, lightly tapping the floor with the medicine ball. • Emphasize rotating from your waist and keeping your core stabilized. • Slowly return to the initial position and repeat.	3	25

Thursday

Targeted Muscle Group:

Exercise	Sets	Reps	Weight
Plank - Try to go 2 Minutes!!!! • Lie face down on the floor with your elbows and forearms underneath your chest. • Push off the ground onto your toes and forearms to form a bridge. • Keep your back straight and parallel to the floor. • Tip your pelvis and contract your abs to prevent your hips and back from arching. • Hold this position until you can no longer maintain a flat bridge and repeat.	3	2
Deadlifts - 40 Seconds Rest Deadlift with a slow negative. Do these with 40 Seconds Rest between sets and lighter weight!	4	10
Barbell Bent Over Rows - 40 Seconds Rest Traditional Bent Over Rows with a barbell. Only 40 seconds rest in between sets! use lighter weight!	4	10
Side Plank - 40 Seconds each Side • Lie on the floor on your side with your legs extended. • Align your elbow under your shoulder at a 90 degree angle, resting on your forearm. • Slightly bend your knees and place one foot on top of the other. • Lift your body up onto your forearm and the side of your foot, forming a straight line from your ankles to your shoulders. • Contract your abs, while keeping your core tight back straight and head in neutral position. • Slowly lower back down and repeat. 40 Seconds Each side	3	40
Barbell Stiff Leg Deadlift - Normal Rest - Lighter Weight - Stretch • Position your feet about shoulder width apart keeping your core tight, back straight and chest lifted. • Keep a slight bend in your knees and bend forward at the waist (keeping your back slightly arched). • Grasp the bar slightly wider than shoulder width apart, using an overhand or mixed grip. • Lift the bar by extending your hips and straightening your body so that you are in an upright position. • Focus the weight on your heels and glutes. • Slowly lower the weight back down to starting position (keeping the bar close to your body) and repeat. Rest 3- Minutes - STRETCH ONLY!	3	10

Friday

Targeted Muscle Group:

Exercise	Sets	Reps	Weight
Incline Bench Press - 40 Seconds Rest Short Rest, lighten up the weight!	5	10
Standing Hammer Curls - Negative These are normal hammer curls but lower the DB slowly to get a good stretch.	4	5
Weighted Dips Do 10 reps of dips add weight if needed. Push-Yourself.	4	10
Floor Reverse Crunch - 30 Seconds Total • Sit on the floor and place your hands next to your sides with your palms flat, facing forward. • Bend your knees and lean back slightly, keeping your core tight, back straight and chest lifted. • Raise your feet off the ground and pull your knees into your mid-section. • While keeping tension on your abs, lower your torso and extend your legs out without touching the floor and repeat.	3	30
Standing DB Press Use good form, with Dumbbells. Take 40 Seconds between sets! Do lighter weight than usual!	4	10

Date Posted: 05/25/2010

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