Lifting and Core

We are focusing on body weight resistance and less equipment for required exercises. This accommodates everyone and leaves no excuses that you could not make it to the gym.
YOU SHOULD NOT BE HEAVY LIFTING DURING THE SEASON. If you do lift, it should be once or twice a week and just to maintain. More reps, less weight. Do not lift after games.
DO NOT WORK OUT SAME MUSCLE GROUPS ON BACK TO BACK DAYS. EVEN ABS!!
Start slow. Go for quality over quantity and work your way up to the expectations.
If you are having trouble performing any of the exercises or any questions on proper lifting technique, please see Coach Plunkett.

CONCENTRATION: CHEST

1.Standard Push-up*** (doing this with a dumbbell is easier on the wrists)

Incoming Freshman: 15 proper form push-ups

Sophomores-Seniors: 30 proper form push-ups

2. Decline Push-up*** (doing this with a dumbbell is easier on the wrists)

Incoming Freshman: 15 proper form push-ups

Sophomores-Seniors: 30 proper form push-ups

3. Diamond Push-ups***

Incoming Freshman: 15 proper form push-ups

Sophomores-Seniors: 25 proper form push-ups

4. Flat Bench Press (Bar or Dumbbell)

5. Incline Bench press (Bar or Dumbbell)

CONCENTRATION: ARMS

BICEPS

1. Standard Bicep Curls

2. Hammer Curl

TRICEPS

1. Tricep Dips***

Incoming Freshman: 20

Sophomores-Seniors: 35-40

2. Overhead Tricep Extensions

3. Tricep Pulldowns

CONCENTRATION: BACK

1. Standard Chin-up***

Incoming Freshman: 5-7

Sophomores-Seniors: 20-25

2. Wide Grip Pull-up*** (several inches outside of shoulder width

Incoming Freshman: 3-5

Sophomores-Seniors: 10-12

3. Close grip Pronation Chin up***

Fast forward this video until the 1 minute and 30 second mark. He talks until then.

Incoming Freshman: 3-5

Sophomores-Seniors: 12-15

4. Lat Pull Downs

5. Lawnmowers/Single Arm Dumbbell Raise

6. Reverse Flys

CONCENTRATION: LEGS

1. Body Weight Squats***

Incoming Freshman: 20

Sophomores-Seniors: 50

2. Lunges***

Incoming Freshman: 10 each leg

Sophomores-Seniors: 20 each leg

3. Kettle Bell Front Squat

4. Sumo Leg Box Squats

CONCENTRATION: CORE

1. 6 inch leg raises***

All levels: 60 seconds

2. Cherry Pickers/ Russian Twists:***

Incoming Freshman: 50

Sophomores-Seniors: 75

3. Planks***

All levels: Hold this position for 60 seconds

4. Side Planks***

All levels hold position for 60 seconds

5. Heels to the sky***

IMPORTANT: YOU DO NOT NEED A RESISTANT BAND TO DO THIS EXERCISE AS SHOW IN THE VIDEO. YOU WILL ONLY HAVE TO DO BODY WEIGHT. THE FORM IN THE VIDEO IS WHAT IS IMPORTANT.

Incoming Freshman: 10 reps

Sophomores-Seniors: 25 reps

6. Standard sit-up/Crunch***

Incoming Freshman: Complete 30 reps in 1 minute

Soph-Seniors: Complete 50 reps in 1 minute

7. Superman Back Exercise***

All levels: 20 reps

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