Pre-Season Workouts

5/2 – 5/6 ~ WEEK 3

Lifting Circuit (2 times per week)

  • Medicine Ball Jacks (2 sets of 12)
    20130418153343-20-jumping-jacks-with-medicine-ball-on-monday
  • Bench Press (2 sets of 12)
    BenchPress

    • AT HOME ALTERNATIVE — Diamond PushupsDiamond-Push-Ups
  • Should Press (2 sets of 12)ShouldPress
    • AT HOME ALTERNATIVE — Squat Push-Upsinsanity-inspired-squat-pushups
  • Dips (2 sets of 12)ChairDip
  • Back Extension (2 sets of 12)BackExtension
  • Leg Throws (2 sets of 12)legthrowdown
    • AT HOME ALTERNATIVE — Leg Lifts
  • Box Lunges (2 sets of 12)boxlunges
  • Pull Downs with Band (2 sets of 12)FrontPullDowns
    • AT HOME ALTERNATIVE — Y-T-A’sY-T-A
  • Leg Curls (2 sets of 12)legcurls
    • AT HOME ALTERNATIVE — Duck Walkduckwalk
  • Scissors (2 sets of 12)scissor-kick

4/25 – 4/29 ~ WEEK 2

Lifting Circuit (2 times per week)

  • Medicine Ball Tricep Press (2 set of 12)
    MBtricep

    • AT HOME ALTERNATIVE — Chair Dips
      ChairDip
  • Bench Press (2 set of 12) BenchPress
    • AT HOME ALTERNATIVE — Diamond PushupsDiamond-Push-Ups
  • Step-Ups (2 set of 12)
    StepUps
  • Dumbbell Push ups (2 set of 12) ; or regular pushups
    DBPushup
  • Kettlebell Squats (2 set of 12); or regular squats
    KBSquats
  • Lawn Mowers (2 set of 12)Lawnmower
    • AT HOME ALTERNATIVE — Plank with Shoulder Taps
      PlankShoulder-Taps-
  • Mountain Climbers (2 set of 30)
  • Back Extension (2 set of 12)BackExtension
    • AT HOME ALTERNATIVE — Supermans
      Superman
  • Pull Downs (2 set of 12)FrontPullDowns
    • AT HOME ALTERNATIVE — Y-T-A’s
      Y-T-A
  • Leg Curls (2 set of 12)legcurls
    • AT HOME ALTERNATIVE — Duck Walk
      duckwalk

4/17 – 4/23 ~ WEEK 1

Lifting Circuit (2 times per week)

  • Dumbbell Squats (2 sets of 12)
    DBSquat
  • Bench press (2 sets of 12)
    BenchPress
  • Crunches (50)
    Crunches
  • Dumbbell Lunges (2 sets of 12)
    DBLunges
  • Back Extensions (2 sets of 12)
    BackExtension
  • Dumbbell Shoulder Press (2 sets of 12)
    ShouldPress
  • Front Pull-downs with Band (2 sets of 12)
    FrontPullDowns
  • Calf Raises (2 sets of 12)
    CalfRaises
  • Bent Rows (2 sets of 12)
    Bent_Over_Row
  • Side Plank (30 sec on each side x 2)
    SidePlank
Advertisements