Hey ladies,
So there's like a 100% chance of rain today from 3-5pm which most likely means our practice will get rained out. Frankie will send out a text IF it is canceled, so if you DON'T get one be at the fields AT 5pm ready to go!
If it is canceled, everyone is responsible for doing this workout on their own either today or Wednesday. Get a buddy if that's what it takes to motivate you. You should really bring someone to spot you for your weights! Safety first!! It only benefits you and the team to take the 1-2 hrs to do this workout. Please try to record the time of your mile and a half run and what amount of weights you use during your lifts.
Workout:
Stretch for about 10 min. (Your run will also serve as a warmup)
1 1/2 mile run (really push to keep the same pace through the entire run)\
30 min of abs. (mix it up between sit-ups. Do each side and middle abs. Push ups are a good core exercise too. Try to go for 4 min, rest 1 min, repeat. You're goal is to do as many abs as possible in 30 min).
Weights
3 sets of 8 reps for standard bench and squats (use a weight that you can do consistently over the 3 sets)
Bench-you aren't touching your boobs with the bar like they teach in HS. You're aiming for right below them (like where the bottom of your bra is)
Squats-try to get your thighs to make a 90 degree angle (almost like sitting in a chair). Keep your BACK straight!! Don't let your knees bow in toward each other or get over the top of your toes! We don't want injuries. I believe they have trainers at the rec to help you with form? Ask someone! Don't do these if you're unsure.
Using dumbbells (3 sets of 10 each)
Curls-grab a dumbbell and "curl" it in towards your chest. Working biceps.
Bent over rows-put your left knee on a weight bench, etc and lift a dumbbell beside the right side of your body. Alternate to the left side. That's one set. Working back/shoulders(visual: https://cas.shsu.edu/owa/redir.aspx?C=bb9a59016ab24c71aa10c37b8d223d22&URL=http%3a%2f%2fwww.exrx.net%2fWeightExercises%2fBackGeneral%2fDBBentOverRow.html)
Lunges w/ dumbbells-hold a dumbbell in each hand. Alternate stepping forward with each leg. 5 step outs per leg=10=1 set. Do forward, backwards, and side lunges for the 3 sets. Side lung=kinda like when you're throwing a forehand. Keep toes pointing forward. Don't overstep but make sure you're feeling some work being done.
Stretch really good afterwards or do a light jog home. It'll help with the soreness. Keep up with the time and weights used. We are going to continue to do things like this and we want to see everyone getting stronger and faster!
Crumples
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