Phase 3 begins tomorrow

Single Leg Dumbbell Row

Use one leg to balance while opposite arm rows

Keep chest and elevated leg parallel to ground

Squeeze core and contract quads

Use slow, controlled movement on the way down

3 x 12 each arm

BB Step Ups

Fill Chest full of air

Keep abs and core tight

Maintain locked back

Drive knee up to chest while opposite leg drives through box

Go down Slowly

Reps 4 x 4 alternating leg (strength phase)
2 x 12 alternating leg (hypertrophy phase)

Plyometric 180 Reverse Bench Jump

Begin in athletic stance

Explode over bench

Twist to right shoulder twice

Twist to left shoulder twice

4 x 4

Partner Nordic Hamstring Curls

Partner sits on heels

Hold position and don't let body fall forward

Maintain good posture throughout exercise

Use hands to self spot on exercise.

4 x 4

Single Leg Balance Squat

Will be used for a warm up before pause squat exercise.

Balance on one leg w/ knees slightly bent and hips back

Squat as low as possible keeping chest up and back flat

While squatting, sit back on heel and do not allow balancing knee to twist.

2 x 4

Sophomore Weights- Finals/Winter Break Dates and Times

Split Jerk

Stand with slight flex in hips and knees.

Hold bar across collarbone with shoulder width grip.

Explode upward by extending hips, knees, and ankles simultaneously.

Catch bar with arms locket overhead and slight flex in hips and knees.

Strength Phase Workouts

"It's not how heavy the load, it's how you carry it." -Lockport CORE and AB workout list

Zotman Curl

Keep elbows in.

Lower it slowly back down to activate the forearms.

Rotate the wrists for an overhand grip on the way back down

"People with goals succeed because they know where they're going." -Earl Nightingale

"The secret of winning football games is working more as a team, less as individuals. I play not my 11 best, but my best 11."
-Knute Rockne

SIngle Leg RDL w/ DB

Leg Curl on a Ball

Band Tri Push Downs

Med Ball Slams

Single Leg RDL w Medi Ball

There are no gains without pains.- Adlai Stevenson

Great job by those who made it into weights yesterday. I am very excited to see each and everyone of you making gains through hard work day in and day out.

Keep working!

Weights will be at 3:00 tomorrow! (Monday 12/7). Please remind as many of your teamates as possible.

Thanks
Coach Satunas

“Every accomplishment starts with the decision to try.”

Great job with the Olympic lifts yesterday! Dead Lifts, Front Squats, and Hang Cleans are tough, but rewarding lifts. Everyone in the weightroom gave a great effort and accomplished what we wanted from our first day of doing these lifts.

Do some body weight squats this weekend and work on your form.
Toes forward
Feet Shoulder Width
Weight on your heels and instep (stay off the toes)

If you have trouble getting deeper then 90 degrees and keeping the above form, grab onto a chair and give yourself some support. The more comfortable you can get in the correct deep squat position will lead you to being a better athlete.

Good luck and have a nice weekend.

Are you training the best you can?

"When you've trained as best you can and you know your competition has done the same, nothing really matters but your mental strength and your belief. "

Florence Griffith Joyner

If one has determination, then things will get done.

Chinese Proverb

Front Squat

Keep elbows parallel to the ground

Eyes should be focused on an object straight ahead

Make sure knees do not collapse in while squatting down

Squat down below parallel

HANG CLEAN

Keep back arched

Slightly bend knees

Reach hips back

Keep weight close to body

Generate as much force upward as possible

Keep elbows locked out during shrug

Bring elbows in front to catch the weight (punch elbows)