Weights / Dryland – Weeks 4-6
Dynamic Stretches
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30 x Jumping Jacks
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Arm Circles: Small Forward/ Reverse, Medium Forward/ Reverse, Large Forward/ Reverse.
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Dymanic arm motions x 10 each: Scarecrow, Muscleman, Chicken wings, Windshield wipers
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Swinging Arms: Target Triceps and open chest.
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Super Streamlined Stretch: straight, right, left, on toes.
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Legs: Butt kicks & swinging legs – target hamstrings.
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Core: alternating arm/leg raises.
Dryland Workout (2 x Rounds)
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10x 20 Crunches
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10x GI Joes
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10x ALTERNATING Step LUNGE
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10x Squats + 10 x Jump Squats(Explosive)
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5 x Pull Ups
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50 rope pulls
Weights
| # OF SETS | EXERCISE | DESCRIPTION | WEEK 4 | WEEK 5 | WEEK 6 |
| 1X | WARM UP | Dynamic Stretching | 5 MINUTES | 5 MINUTES | 5 MINUTES |
| 1X | SKI ERG ARMS | Be sure arms are straight | 3 x 4:00 min | 3 x 5:00 min | 3 x 6:00 min |
| 1X | INJURY PREVENT | INTERNAL rotation | 20 | 20 | 20 |
| with bands | EXTERNAL rotation | 20 | 20 | 20 | |
| Front extension | 20 | 20 | 20 | ||
| Rear extensions | 20 | 20 | 20 | ||
| IF THERE IS NO SPACE BETWEEN THEN DO AS SUPERSET (MOVE RIGHT TO NEXT ONE) | |||||
| Monday – Thursday | |||||
| 3X | Benchpress Bar only | FULL RANGE OF MOTION | 8 | 10 | 12 |
| 3X | Chest Flys (on machine) | ALL THE WAY DOWN EACH TIME | 20 | 25 | 30 |
| 3X | Overhead Press | EXTEND ARMS FULLY (dumbells) | 12 | 14 | 16 |
| STANDING SIDE soulder raises | 20 | 20 | 20 | ||
| STANDING FRONT soulder raises | 20 | 20 | 20 | ||
| 3X | TRICEP EXTENSION | Dumbell kickbacks | 8 | 10 | 12 |
| Wednesday – Core day Only & Aerobic | |||||
| Tuesday – Friday | |||||
| 3X | Squats | Dumbell | 8 | 10 | 12 |
| 3X | Leg Curls | Machine | 8 | 10 | 12 |
| 3X | LAT PULL-UPS | ON MACHINE (palm facing in) | 8 | 10 | 12 |
| 3X | ROWS | ON MACHINE (wide grip) | 8 | 10 | 12 |
| BENTOVER reverse shoulder raises | 20 | 20 | 20 | ||
| 3X | BICEP CURLS | WITH DUMBELLS | 8 | 10 | 12 |
