Youth Level Foundational training Macrocycle 2

Weeks 7-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up. Complete supersets of 2-3 exercises with 30 seconds rest between exercises. Rest 60 seconds between circuits.

Squat (smith)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Alternating Dumbbell Bench Press

1. Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2. Start position: Lie onto your back and bring the DB’s to your shoulders. Press one DB up directly above the chest with palm facing forward.
3. Lower the DB keeping your forearms perpendicular to the floor and your hands aligned at the mid to lower chest level and then press with the other arm.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.

Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

60 seconds of rest between sets.

Cable Leg Curls

1. Start by standing in front of the machine with one cable strap around 1 leg.
2. Maintaining your balance curl that leg up and back until your foot almost touches your butt.
3. Return to the starting position and repeat for the prescribed repetitions.
4. Repeat with the other leg.

Seated DB Curl and Press on Ball

1. Start by sitting on a resistance ball and holding the dumbells at your sides. Hold the dumbells with your palms up.
2. Curl the dumbells up to shoulder level and then press the dumbells over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.

Bench Dip

1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.

Seated Calf Raise with DBs

1) Sit in an upright position with the knees placed at 90 degrees. Position balls of feet on step or any ledge(heels should be off of step). Knees should be directly over the ankles (knees bent at 90°). Place a dumbell on top of each thigh just behind your knees.
2) Start position: Raise heels up by pushing off the balls of feet.
3) Lower heels to below level of step.
4) Raise weight by pushing off balls of feet so that heels are above level of step.
5) Remember to sit upright with back and head straight in a neutral position.

Pullups (assisted)

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Seated Internal Rotation with Band

1. Start by sitting on a bench and hold the band with your inside hand. The band should be secured level with your hand.
2. Keeping your elbow tucked at your side rotate the band in and towards your body.
3. Make sure your elbow does not leave your side.

Bicycle Crunch

1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Place hands behind head. Straighten right leg.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest.
4) Return to start position and repeat with the left leg.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

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