Workout B (Second Month of Off-Season):
One Leg Dumbbell Squats -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Knee Extensors
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Basic lunge with back foot up on a bench. Keep weight on front foot and knee above foot position at all times. Push through the heel to return to start position. Progression comes from holding dumbbells.
Bench Press on Stability Ball with Dumbbells -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Pectoralis Major, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Sit on ball, roll your body forward until ball is at the center of your back, have your feet planted at shoulder width apart and knees at 90 degrees. Hold the dumbbells at about shoulder-width apart. Push weights over the center of your chest until arms are fully extended. Lower the weight slowly until it touches the middle of your chest. Pause for a count of one, then push the weight back up to the starting position.
One Leg Dead-Lift ->3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Hip Extensors, Knee Flexors
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Hold barbell down in front, arms straight with shoulder width or slightly wider overhand grip. Stand with feet together. Lift leg slightly so foot is just off floor. Lower bar to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bent. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or barbell contacts floor, return to original position by raising torso while lowering lifted leg. Switch legs and repeat.
Close Grip Pull-Up -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Groups: Latissimus Dorsi, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Grab bar with hands shoulder-width apart, palms facing you. Pull your body up until bar is at shoulder height. Lower slowly until arms are fully extended. Do not swing your body during the movement.
Standing Shoulder Press – Barbell -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Groups: Deltoids
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Hold a weight in each hand, palms facing forwards, with your arms bent at a 90- degree angle and your elbows out to the sides at shoulder level. Perform this exercise standing to incorporate balance and engage your core. Lift the weights, raising your arms above your head until your arms are almost straight. Keep your spine in a straight line. Look forward with your chin up and square your shoulders.
Bent Over Barbell Rows -> 3 sets 12-15 reps 60-80% of 1RM
- Target Muscle Group: Latissimus Dorsi, Rhomboids, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Place feet approximately slightly outside of shoulder-width apart. Bend over and hold barbell bar approximately wider than shoulders. Keep legs slightly bent and upper body parallel to floor. Pull bar straight up to the lower part of your chest. Hold the position for two seconds. Lower to the starting position and repeat the exercise. Form solid base with legs and hips to support weight of body. Do not arch back during movement. Keep the bar from touching the floor during exercise.
Prone Knee Roll with Stability Ball -> 3 sets 12-15 reps, bodyweight exercise
- Target Muscle Group: Core
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with increasing repetitions per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Lie prone on the ground, hands are slightly wider than shoulder width and spine angles neutral. Place shins on the stability ball. Activate core with a drawing in and pelvic floor contraction. With your arms extended, perform a stability ball roll-in crunch by bringing your knees to your chest. Avoid letting your back sag by keeping the core engaged and activating glutes and lats.
Oblique Crunch – Stability Ball against the Wall -> 3 sets 12-15 reps, bodyweight exercise
- Target Muscle Group: Core
- Progression will occur over the 4 weeks performing this exercise in workout B, by progressively overloading the muscles with increasing repetitions per week. The goal is to maintain around 12 reps on the first set. Rest between sets should be 30 seconds or less.
- Starting in a 45 degree position to the wall, slowly lower the body down until your arm almost touches the ball. At this stage, return to starting position and repeat. Upon completion of the reps, change to the opposite side. Be comfortable before starting. Keep core activated at all times.