In-Season Lift - Phase 1 - Lift A
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Strength:
Guided Session to get your body ready for a workout.
Equipment Needed: Dowel, Light to moderate weight band, Yoga block (optional), Mini Band (Optional)
Active Stretch
1. Posterior Hip/Pigeon
2. Adductor Rocking
3. Quad/Hip Flexor
4. Calves - heels down
5. Hamstrings - Hip Openers
6. Chest/Lat opener w/ dowel
Mobility
1. Deep Squat Rotations
2. Split Stance High Hinge
Activation
1. Band Pull Aparts
2. Glute Bridge (optional Mini Band)
3. 2 Foot Ankle Hops
Equipment Needed: Dowel, Light to moderate weight band, Yoga block (optional), Mini Band (Optional)
Active Stretch
1. Posterior Hip/Pigeon
2. Adductor Rocking
3. Quad/Hip Flexor
4. Calves - heels down
5. Hamstrings - Hip Openers
6. Chest/Lat opener w/ dowel
Mobility
1. Deep Squat Rotations
2. Split Stance High Hinge
Activation
1. Band Pull Aparts
2. Glute Bridge (optional Mini Band)
3. 2 Foot Ankle Hops
Stand facing a anchored on one end or a cable machine with a triceps rope set at waist height
Hold the band or rope with your thumbs up
Bring your hands towards your face, focusing on squeezing your shoulder blades together
As your hands are almost at your face, spread the band or rope so your hands end up next to your head.
search items: shoulders, rhomboids, scapula, activation
Hold the band or rope with your thumbs up
Bring your hands towards your face, focusing on squeezing your shoulder blades together
As your hands are almost at your face, spread the band or rope so your hands end up next to your head.
search items: shoulders, rhomboids, scapula, activation
Set Up:
Hold a DB or KB in a goblet position in front of your chest
Action:
Squat down at a controlled speed, Keeping your head and chest up.
Explode out of the bottom of the squat and jump as high as possible.
Softly absorb the landing and continue jump squats for prescribed reps
Tips:
Choose a weight that you can jump at least a few inches off the ground. You want to move FAST. Don't go so heavy your movement is slow.
search items: lower body, quads, glutes, power,
Hold a DB or KB in a goblet position in front of your chest
Action:
Squat down at a controlled speed, Keeping your head and chest up.
Explode out of the bottom of the squat and jump as high as possible.
Softly absorb the landing and continue jump squats for prescribed reps
Tips:
Choose a weight that you can jump at least a few inches off the ground. You want to move FAST. Don't go so heavy your movement is slow.
search items: lower body, quads, glutes, power,
Set Up:
- Stand with feet shoulder width apart.
- Hold medicine ball with both hands. or a band that is attached at head height or higher.
Action for Med Ball:
- Lift ball or band above head while extending body.
- Reverse direction and slam ball into ground.
- Catch ball back with both hands and repeat.
Action for Band:
- Raise arms above head and extend body
- aggressively slam hands towards the ground against the resistance of the band.
- Return to starting position and repeat for prescribed reps
search items: power, abs, abdominals, shoulder.
- Stand with feet shoulder width apart.
- Hold medicine ball with both hands. or a band that is attached at head height or higher.
Action for Med Ball:
- Lift ball or band above head while extending body.
- Reverse direction and slam ball into ground.
- Catch ball back with both hands and repeat.
Action for Band:
- Raise arms above head and extend body
- aggressively slam hands towards the ground against the resistance of the band.
- Return to starting position and repeat for prescribed reps
search items: power, abs, abdominals, shoulder.
Great alternative to progress to standing Windmills while building core and shoulder stability.
Kneel on one knee with a DB or KB held overhead in the hand opposite of knee which is on the ground.
Perform the movement while looking up at the weight, rotating your torso and simultaneously hinging into the hip on the same side.
reach between your legs with your opposit hand to guide your movement down.
Only go as low as you can without making obvious compensations. More movement will come as your mobility improves.
Kneel on one knee with a DB or KB held overhead in the hand opposite of knee which is on the ground.
Perform the movement while looking up at the weight, rotating your torso and simultaneously hinging into the hip on the same side.
reach between your legs with your opposit hand to guide your movement down.
Only go as low as you can without making obvious compensations. More movement will come as your mobility improves.
Set Up:
Hold a kettlebell, dumbbell, barbell or trapbar as seen in the video
Action:
Squat down on one leg and reach back with the other.
Lower yourself until your back knee is just above the ground.
Lift yourself up primarily with the front leg. lmit push off with the back leg as much as possible
Continue for prescribed reps on the same leg.
search items: lower body, single leg, quads,
Hold a kettlebell, dumbbell, barbell or trapbar as seen in the video
Action:
Squat down on one leg and reach back with the other.
Lower yourself until your back knee is just above the ground.
Lift yourself up primarily with the front leg. lmit push off with the back leg as much as possible
Continue for prescribed reps on the same leg.
search items: lower body, single leg, quads,
Kneel on a padded surface during the exercise. A pillow or folded towel will work well if you don't have a pad like in the video.
Lift DBs from the ground to shoulder height.
Press the dumbbells over head while keeping an upright torso.
Limit lean back by pushing feet into the ground.
Elbows should be approximately 45° from your body.
search items: shoulders, deltoids upper body
Lift DBs from the ground to shoulder height.
Press the dumbbells over head while keeping an upright torso.
Limit lean back by pushing feet into the ground.
Elbows should be approximately 45° from your body.
search items: shoulders, deltoids upper body
Take a split stance with the front foot opposite to the hand that is holding the dumbbell.
Bend over by hinging at the hips. Distribute weight equal between feet.
Pull the DB to your lower chest by pulling your shoulder blade in towards your spine and driving your elbow towards the sky.
Engage your glutes and abs to resist torso rotation.
Bend over by hinging at the hips. Distribute weight equal between feet.
Pull the DB to your lower chest by pulling your shoulder blade in towards your spine and driving your elbow towards the sky.
Engage your glutes and abs to resist torso rotation.