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Lacrosse Power and Endurance
Sport
Advanced
Dumbbell
Plan Details
The Lacrosse Power and Endurance routine by lax4lifecan is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Power and Explosiveness for lacrosse Power and sport specific routine for lacrosse and agility
Routine detail
Mon
Lower Body Power
Est. 46 min
6 exercises
Barbell Clean
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Agility 4 (5 star cones)
3 Sets x 8 Reps
Agility 3 (Reaction cones)
3 Sets x 8 Reps
Straight Sprint
3 Sets x 8 Reps
Tue
Upper Body Power
Est. 81 min
6 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Cable Russian Twist (Stability Ball)
5 Sets x 5 Reps
Rowing
1 Set
Thu
Lower Body Hypertrophy
Est. 46 min
6 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Dumbbell Split Jump
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Jump Squat
3 Sets x 12 Reps
Agility 1 (ladder)
3 Sets x 10 Reps
Agility 2 (20 yards back and forth)
3 Sets x 20 Reps
Fri
Upper Body Hypertrophy
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Sat
Rowing abs
Est. 28 min
2 exercises
Rowing
1 Set
Plank
3 Sets
