Core Training & Weight Training Program (45 minutes – 2 times per week)
Purpose: to improve core stability, develop overall strength and improve muscular endurance to decrease frequency of injury.
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Set : Rep |
Set : Rep |
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CORE |
Strength |
Endurance |
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Hip Extensions |
3:12 |
2:20 |
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Bridges |
2:60s |
2:60s |
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Supermans |
3:12 |
2:20 |
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Prone Planks |
2:60s |
2:60s |
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Hip Rotations |
3:12 |
2:20 |
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Tranverse Planks |
2:60s |
2:60s |
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6" Leg Lifts |
2:30s |
2:60s |
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Set : Rep |
Set : Rep |
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LEGS |
Strength |
Endurance |
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Box Squat |
3:8,6,4 |
2:15 |
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Hamstring Curl |
3:8,6,4 |
2:15 |
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Dead Lift |
3:8,6,4 |
2:15 |
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Single Leg Squat |
3:08 |
x |
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Speed Squats |
x |
2:30s |
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Set : Rep |
Set : Rep |
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TORSO & ARMS |
Strength |
Endurance |
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Bench |
3:8,6,4 |
2;15 |
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Incline Bench |
3:8,6,4 |
2:15 |
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Dumb Bell Row |
3:8,6,4 |
2:15 |
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Lateral Raises (Plate) |
3:8,6,4 |
2:15 | |
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