Workout C (Third Month of Off-Season):
Barbell Back Squats -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Knee Extensors
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Stand on the floor with your feet shoulder-width apart and toes pointed straight ahead. Rest barbell with appropriate weight on upper shoulders, not on neck. Hold bar with both hands ad equal distance from the center of the bar to increase balance. From the starting position, slowly lower down to a fully squatted position. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to starting position.
Dumbbell Bench Press-> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Pectoralis Major, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Lay on bench with 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.
Romanian Deadlift -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Hip Extensors, Knee Flexors
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet.
Wide Grip Pull-Up -> 3 sets 8-12 reps, Body Weight Exercise
- Target Muscle Group: Back, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with increases in repetitions per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Grab bar with hands wider than shoulder width apart, palms facing away from you. Pull your body up until bar is at shoulder height. Lower slowly until arms are fully extended. Do not swing your body during this movement.
Chest Press – Incline Barbell -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Pectoralis Major, Pectoralis Minor as a secondary, Triceps
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Lie supine on incline bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip, just outside shoulder width. Lower weight to upper chest then press bar until arms are extended.
One Arm Rows on Stability Ball -> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Rhomboids, Latissimus Dorsi, Teres Major, Biceps
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Bend forward at waist until your torso is parallel to the floor, then place one hand and one knee on ball similarly to how you would on a bench. Grip a dumbbell with your other hand, arm extended. Slowly raise the dumbbell towards your armpit. Pause for 2 seconds, then slowly lower the dumbbell to the starting position and repeat. Maintain a straight back, keep your shoulders relaxed and parallel to the ball.
Dumbbell Shoulder Press Standing on Bosu Ball-> 3 sets 8-12 reps 66-86% of 1 RM
- Target Muscle Group: Deltoids, Core
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with up to 5% weight increases per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- 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 on a Bosu 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 and square up your shoulders.
Iso Abs – Side With Abduction ->3 sets 8-12 reps, Body Weight Exercise
- Target Muscle Group: Core, Obliques
- Progression will occur over the 4 weeks performing this exercise in workout C, by progressively overloading the muscles with increases in repetitions per week. The goal is to maintain around 10 reps on the first set. Rest between sets should be 30 to 90 seconds.
- Perform exercise on knee or toes. Start in a side plank position, the elbow and knee are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed. Straighten the top leg into triple extension at hip, knee, and ankle. Perform a side bridge and hold, then move top leg slowly into abduction and adduction.