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Summer Workout - Lacrosse

Shared By : aaronleopold

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 3 / 228

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Description

These are workouts designed to target specific muscle groups, with some lifts involving more than one group. A combination of distance running, footwork, and sprint workouts should also been done at least twice a week. Warm-up should include one, or a combination of, ladder drills, bosu balance or footwork drills, seven minutes on a treadmill or 12 minutes on a road bike, and/or three to four TRX workouts.
 
Day 8 Leg
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Step Ups 10 sec 8 3 Progress Chart

Lower Legs

 Standing Dumbbell Calf Raise 10 sec 8 3 Progress Chart

Upper Legs

 Barbell Squat 10 sec 8 3 Progress Chart

Lower Legs

 Seated Calf Raise 10 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 10 sec 8 3 Progress Chart

Upper Legs

 Thigh Adductor 10 sec 8 3 Progress Chart

Upper Legs

 Lying Leg Curls 10 sec 8 3 Progress Chart

Upper Legs

 Thigh Abductor 10 sec 8 3 Progress Chart

Abs

 Exercise Ball Pull-in 10 sec 10 2 Progress Chart

Forearms

 Wrist Roller 10 sec 3 2 Progress Chart

Back

 Back Extension on Stability Ball 10 sec 15 2 Progress Chart
Day 8 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Good Morning 10 sec 8 3 Progress Chart

Biceps

 Alternate Hammer Curl 10 sec 8 3 Progress Chart

Shoulders

 Barbell Up Right Row 10 sec 8 3 Progress Chart

Forearms

 Wrist Roller 10 sec 8 3 Progress Chart

Forearms

 Reverse Barbell Curl 10 sec 8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 10 sec 8 3 Progress Chart

Back

 Barbell Reverse Grip Bent Over Row 10 sec 8 3 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 10 sec 8 3 Progress Chart

Back

 Back Extensions - Hyperextensions 10 sec 15 2 Progress Chart

Back

 Back Extension on Stability Ball 10 sec 15 2 Progress Chart
Day 8 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 10 sec 8 3 Progress Chart

Triceps

 EZ Bar Decline Close Grip Skull Crusher 10 sec 8 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 10 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Fly With A Twist 10 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 10 sec 8 3 Progress Chart

Triceps

 Cable Triceps Pushdown 10 sec 8 3 Progress Chart

Shoulders

 Double Incline Shoulder Raise 10 sec 8 3 Progress Chart

Back

 Straight Arm Push Down 10 sec 8 3 Progress Chart

Abs

 Decline Oblique Crunch 10 sec 12 2 Progress Chart

Abs

 Exercise Ball Pull-in 10 sec 15 2 Progress Chart
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