SOFTBALL 2011
FALL CYCLE #2
Week #1 (10/17 - 23/11) Week #2 (10/24 -30/11) Week #3 (10/31 - 11/6/11) Week #4 (11/7-13/11)
Day #1 Day #1-Fall Break Day #1 Day #1
Walking Backward Lunge w/ DB Video 10ea Walking Backward Lunge w/ DB 10ea Walking Backward Lunge w/ DB 10ea Walking Backward Lunge w/ DB 8ea
10ea 10ea 8ea 6ea
10ea 8ea 6ea 4ea
Band Hip Raise Video 10ea Band Hip Flex 12ea Band Hip Flex 14ea Band Hip Flex 14ea
10ea 12ea 14ea 14ea
DB Incline Bench Press Video 10/10/Max Incline Bench Press 10/10/Max Incline Bench Press 10/10/Max Incline Bench Press 10/10/Max
superset w/ DB FLY Video 10/10/Max superset w/ DB FLY 10/10/Max superset w/ DB FLY 10/10/Max superset w/ DB FLY 10/10/Max
superset w/ Pushup superset w/ Pushup 10/10/Max superset w/ Pushup 10/10/Max superset w/ Pushup 10/10/Max
2-Leg Kneeling Cable Chop 10ea/10ea 2-Leg Kneeling Cable 12ea/12ea 2-Leg Kneeling Cable 12ea/12ea 2-Leg Kneeling Cable 14ea/14ea
Chop superset w/ Diag Pull Pull 10ea/10ea Chop superset w/ Diag Pull 12ea/12ea Chop superset w/ Diag Pull 12ea/12ea Chop superset w/ Diag Pull 14ea/14ea
Stability Ball Pike-Up Pike Up 20/20 Stability Ball Pike-Up 20/20 Stability Ball Pike-Up 20/20 Stability Ball Pike-Up 20/20
superset w/ Stability ball Roll-Out Roll-Out 20/20 superset w/ Stability ball Roll-Out 20/20 superset w/ Stability ball Roll-Out 20/20 superset w/ Stability ball Roll-Out 20/20
20/20 20/20 20/20 20/20
Day #2 Day #2 Day #2 Day #2
Cross Over Box Step with 1 arm DB Press Video 10ea Cross Over Box Step with 1 arm DB Press 10ea Cross Over Box Step with 1 arm DB Press 10ea Cross Over Box Step with 1 arm DB Press 8ea
10ea 8ea 8ea 6ea
10ea 8ea 6ea 4ea
1-Leg Calf Raise w/ DB Video 10-10-10 1-Leg Calf Raise 10-10-10 1-Leg Calf Raise 10-10-10 1-Leg Calf Raise 10-10-10
(3-way: straight, outward rot'n, inward rot'n 10-10-10 (3-way: straight, outward rot'n, inward rot'n 10-10-10 (3-way: straight, outward rot'n, inward rot'n 10-10-10 (3-way: straight, outward rot'n, inward rot'n 10-10-10
Pullups 10/10/10 Pullups 10/10/10 Pullups 10/10/10 Pullups 10/10/10
superset w/ T-Bar or Bent-Over Row Video 10/10/10 superset w/ T-Bar or Bent-Over Row 10/10/10 superset w/ T-Bar or Bent-Over Row 10/10/10 superset w/ T-Bar or Bent-Over Row 10/10/10
superset w/ Upright Row Video superset w/ Upright Row 10/10/10 superset w/ Upright Row 10/10/10 superset w/ Upright Row 10/10/10
Medicine Ball 12 to 3 10ea Medicine Ball 12 to 3 10ea Medicine Ball 12 to 3 10ea Medicine Ball 12 to 3 10ea
Video 10ea 10ea 10ea 10ea
Prone Plank Knee Raise Video 10ea/10ea Prone Plank Knee Raise 10ea/10ea Prone Plank Knee Raise 10ea/10ea Prone Plank Knee Raise 10ea/10ea
superset w/ Side Brige Scissor 10ea/10ea superset w/ Side Brige Scissor 10ea/10ea superset w/ Side Brige Scissor 10ea/10ea superset w/ Side Brige Scissor 10ea/10ea
10ea/10ea 10ea/10ea 10ea/10ea
Day #3 Day #3 Day #3 Day #3
Front Squat Video 10 Front Squat 10 Front Squat 10 Front Squat 8
10 8 8 6
10 6 6 4
Single Leg RDL Video 10R/10L Single Leg RDL 8R/8L 4 2
10R/10L 8R/8L Single Leg RDL 8R/8L Single Leg RDL 6R/6L
10R/10L 8R/8L 8R/8L 6R/6L
Band Lying Hip Abduction/Adduction Abduction 10ea Band Lying Hip Abduction/Adduction 12ea 6R/6L 6R/6L
Adduction 10ea 12ea Band Lying Hip Abduction/Adduction 14ea Band Lying Hip Abduction/Adduction 12ea
Seated DB Shoulder Press Video 10/10/10 Seated DB Shoulder Press 10/10/10 14ea 12ea
superset w/ DB Front Deltoid Raise Video 10/10'10 superset w/ DB Front Deltoid Raise 10/10'10 Seated DB Shoulder Press 10/10/10 Seated DB Shoulder Press 10/10/10
superset w/ DB Lateral Deltoid Raise Video superset w/ DB Lateral Deltoid Raise 10/10/10 superset w/ DB Front Deltoid Raise 10/10'10 superset w/ DB Front Deltoid Raise 10/10'10
EZ Bar Skull Crush Video 10/10/Max EZ Bar Skull Crush 10/10/Max superset w/ DB Lateral Deltoid Raise 10/10/10 superset w/ DB Lateral Deltoid Raise 10/10/10
superset w/Prone Bi-Lateral Dumbell Kickback Video 10/10/Max superset w/Prone Bi-Lateral Dumbell Kickback 10/10/Max EZ Bar Skull Crush 10/10/Max EZ Bar Skull Crush 10/10/Max
superset w/ Bench Dip Video superset w/ Bench Dip 10/10/Max superset w/Prone Bi-Lateral Dumbell Kickback 10/10/Max superset w/Prone Bi-Lateral Dumbell Kickback 10/10/Max
Partner Med Ball Toss 10R/10L Partner Med Ball Toss 10R/10L superset w/ Bench Dip 10/10/Max superset w/ Bench Dip 10/10/Max
10R/10L 10R/10L Partner Med Ball Toss 10R/10L Partner Med Ball Toss 10R/10L
10R/10L 10R/10L 10R/10L
10R/10L 10R/10L