weight training routine lths soccer 2011 - sportsengine
TRANSCRIPT
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Weight Training Routine LTHS Soccer 2011North Campus Weight RoomTuesdays and Thursdays3:15 to 4:15
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Routine Last Set Until Failure
Squat or Split Squat (8-6-4)Dumbbell (DB) Step-ups (8-6-4)Single Straight Leg Dead Lift (SLDL) (2x12)Heel Raises or Seated Heel Raises (2x12)Bench Press (8-6-4)Shoulder Burners (3x10 each)
Front, Side, Press and Bent Over FlyDumbbell Bent Over Row (8-6-4)Tricep Kickback w/ Twist (8-6-4)Alternating Bicep Curl w/ Wall Sit (2x20)Lat Pull Down (8-6-4)
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Routine BasicsTry to lift major muscle groups firstFeel free to add lifts to workout (abductor, adductor, etc)Most lifts need an open chest and an arched back which means you should contract your coreLift with a partner and use spotters for lifts such as Bench andSquat or others as you see fitPut weights and clips away correctly Lock Valuables in locker roomWeight room closes at 4:30 dailyDescriptions of lifts to follow. While some exercises have pictures others you should be familiar with
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Squat or Split Squat 8-6-4 Alternate
Split Squat Described: Use Hammer MachineChoose a lead legKeep a big open chest and arched backDon’t let knee go over toe
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DB Step-Ups 2x12
Choose a lead legStep up on bench and pull opposite knee to chest
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Single SLDL 2x12
Choose a lead legHold weights close to body as you stretch down towards the floor and go down only until you feel a stretchStart with low resistance (10 lbs)
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Heel Raises or Seated Calf 2x12This can be done on the hammer leg press machine, standing or using the seated calf machine
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Bench Press 8-6-4Use a spotter and clipsKeep feet on ground during entire liftExhale on push of exerciseDO NOT ARCH BACK
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Shoulder Burners 3x10 each“Front”
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Shoulder Burners 3x10 each“Side”
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Shoulder Burners 3x10 each“Press”
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Shoulder Burners 3x10 each “Bent Over Reverse Fly”
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DB Bent Over Row 8-6-4
Squeeze shoulder bladesLead with the elbowKeep head in line with spine
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Tricep Kickbacks w/ Twist 8-6-4
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Alternating Bicep Curl w/ Wall Sit 2x20
Find Space!!Keep back against wallSit down to 90°
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Lat Pulldown 8-6-4Core Routine Coming soon!!