Training Room

THE LACROSSE SPECIAL: January 31st

FEATURING: MARIE MCCOOL,

UNC JUNIOR, YOUNGEST PLAYER ON USL TEAM, FANTASTIC MIDFIELDER, BIRTHDAY SEPTEMBER 19th,

 

WARMUP

  1. 400m Jog
  2. Tricep Stretch
  3. Arm Circles
  4. Quad Stretch
  5. Pigeons
  6. Calf Stretch
  7. Butterfly Stretch
  8. 2 sets of
    1. 10 Jumping Jacks
    2. 10 Lunges
    3. 5 Pushups
    4. 10 Squats
    5. 10 Situps
    6. 30 second – 60 second plank

Weightlifting

IF LEG FOCUS

  1. Single Leg Box Squat
  2. Lateral Lunge
  3. Single Leg Deadlift
  4. Skater Squat
  5. Calf Raises
  6. Box Jumps (Power)

IF UPPER BODY FOCUS

  1. Bench Press
  2. Alternated Grip Pullup
  3. Resistance Band Complex
  4. *Sledgehammer Tire Swings*

 

CROSS FIT INSPIRED CONDITIONING WORKOUT

800m Run
Deadlift (To Be Prescribed)
800m Run
Benchpress (To be Prescribed)
800m Run

 

30-60 second rest after each run. Purpose is to maintain continuous movement, by employing little rest, high-intensity exercises to improve metabolic out on the field.

REMEMBER TO STRETCH AFTER-FOCUS ON HIPS, SHOULDER (ROTATOR CUFF), LOWER AND UPPER BACK, QUADS, AND HAMSTRINGS