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					Week #1                                                              Week #2

Day #1                                                               Day #1
Overhead Squat w/ DB or Bar                                6         Overhead Squat w/ DB or Bar
                                          Video            6
                                                           6
Snatch Pull and Rack w/ Bar                                6         Snatch Pull and Rack w/ Bar
                                          Video            6
                                                           6
DB FLY                                                     10        DB FLY
                                          Video            10
                                                           10
Pullups                                                   Max        Pullups
                                          Video
                                                          Max
MB Overhead High Pass                                      15        MB Overhead High Pass
                                          Video            15
                                                           15
Wrist Curl                                                 10        Wrist Curl
                                          Video
                                                           10
1-Arm Farmers Walk/Stir the Pot        Farmer's Walk   10yds ea/20   1-Arm Farmers Walk/Stir the Pot
Superset                                Stir the Pot   10yds ea/20   Superset


Day #2                                                               Day #2
Front Squat                                                6         Front Squat
                                          Video
                                                           6
Front Box Step-Up (Bar on Shoulders)                      10ea       Front Box Step-Up (Bar on Shoulders)
                                          Video
                                                          10ea
Seated DB Shoulder Press                                   10        Seated DB Shoulder Press
                                          Video            10
                                                           10
Kneeling Cable Chop w/ Kneeling DB         Chop        10ea/10ea     Kneeling Cable Chop w/ Kneeling DB
Pull                                       Pull        10ea/10ea     Pull
SUPERSET                                               10ea/10ea     SUPERSET
Kneeling MB Soccer Throw                                   10        Kneeling MB Soccer Throw
                                          Video            10
                                                           10
F/B Wrist Sledge                                        10R/10L      F/B Wrist Sledge
                                          Video
                                                        10R/10L


Day #3                                                               Day #3
Back Squat                                                 10        Back Squat
                                          Video            10
                                          Video
                                                          10
Band Hip Raise w/ Band Leg Extension    Hip Raise      10R/10Lea   Band Hip Raise w/ Band Leg Extension
SUPERSET                               Hip Extension   10R/10Lea   SUPERSET
Incline Reverse FLY                                       10       Incline Reverse FLY
                                          Video           10
                                                          10
Standing EZ Bar Bicep Curl                                10       Standing EZ Bar Bicep Curl
                                          Video           10
                                                          10
Seated Calf Raise                                         12       Seated Calf Raise
                                          Video
                                                          12
MB "12 to 3"                                             10ea      MB "12 to 3"
                                          Video
                                                         10ea
Bird Dog w/ MB Side Lean                 Bird Dog       10ea/20    Bird Dog w/ MB Side Lean
Superset                                Side Lean       10ea/20    Superset
                                         TENNIS
                                       FALL 2011
                                       CYCLE #2
Week #2                                              Week #3

                                                     Day #1
Overhead Squat w/ DB or Bar                6         Overhead Squat w/ DB or Bar
                                           6
                                           6         Snatch Pull and Rack w/ Bar
Snatch Pull and Rack w/ Bar                6
                                           6
                                           4         DB FLY
                                           10
                                           10
                                           8         Pullups
                                          Max
                                          Max
MB Overhead High Pass                      20        MB Overhead High Pass
                                           15
                                           15
                                           12        Wrist Curl
                                           12
1-Arm Farmers Walk/Stir the Pot        10yds ea/20   1-Arm Farmers Walk/Stir the Pot
                                       10yds ea/20   Superset


                                                     Day #2
                                           8         Front Squat
                                           8
Front Box Step-Up (Bar on Shoulders)      10ea       Front Box Step-Up (Bar on Shoulders)
                                          8ea
Seated DB Shoulder Press                   10
                                           10        Seated DB Shoulder Press
                                           8
Kneeling Cable Chop w/ Kneeling DB      10ea/10ea
                                        10ea/10ea    Kneeling Cable Chop w/ Kneeling DB
                                        10ea/10ea    Pull
Kneeling MB Soccer Throw                   12        SUPERSET
                                           12        Kneeling MB Soccer Throw
                                           12
F/B Wrist Sledge                        10R/10L
                                        10R/10L      F/B Wrist Sledge




                                           10        Day #3
                                           10        Back Squat
                                           8
Band Hip Raise w/ Band Leg Extension   10R/10Lea
                                       10R/10Lea   Band Hip Raise w/ Band Leg Extension
Incline Reverse FLY                       10       SUPERSET
                                          10       Incline Reverse FLY
                                           8
Standing EZ Bar Bicep Curl                10
                                          10       Standing EZ Bar Bicep Curl
                                           8
Seated Calf Raise                         12
                                          12       Seated Calf Raise
                                         10ea
                                         10ea      MB "12 to 3"
Bird Dog w/ MB Side Lean                10ea/20
                                        10ea/20    Bird Dog w/ MB Side Lean
                                                   Superset
              Week #4

              Day #1
    6         Overhead Squat w/ DB or Bar                6
    6                                                    6
    6         Snatch Pull and Rack w/ Bar                4
    4                                                    4
    4                                                    4
    10        DB FLY                                     8
    8                                                    8
    8                                                    6
   Max        Pullups                                   Max
   Max                                                  Max
   Max                                                  Max
    20        MB Overhead High Pass                      20
    20                                                   20
    15                                                   20
    15        Wrist Curl                                 15
    15                                                   15
10yds ea/20   1-Arm Farmers Walk/Stir the Pot        10yds ea/20
10yds ea/20   Superset                               10yds ea/20


              Day #2
    10        Front Squat                                10
    8                                                    10
   10ea       Front Box Step-Up (Bar on Shoulders)      8ea
   8ea                                                  6ea
   6ea                                                  4ea
    10        Seated DB Shoulder Press                   10
    8                                                    8
    8                                                    6
10ea/10ea     Kneeling Cable Chop w/ Kneeling DB     10ea/10ea
10ea/10ea     Pull                                   10ea/10ea
10ea/10ea     SUPERSET                               10ea/10ea
    15        Kneeling MB Soccer Throw                   18
    15                                                   18
    15                                                   18
 10R/10L      F/B Wrist Sledge                        10R/10L
 10R/10L                                              10R/10L


              Day #3
    10        Back Squat                                 10
    8                                                  8
    8                                                  6
12R/12Lea   Band Hip Raise w/ Band Leg Extension   12R/12Lea
12R/12Lea   SUPERSET                               12R/12Lea
   10       Incline Reverse FLY                       10
    8                                                  8
    8                                                  6
   10       Standing EZ Bar Bicep Curl                10
    8                                                  8
    8                                                  6
   12       Seated Calf Raise                         12
   12                                                 12
  10ea      MB "12 to 3"                             10ea
  10ea                                               10ea
 10ea/20    Bird Dog w/ MB Side Lean                10ea/20
 10ea/20    Superset                                10ea/20

				
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posted:11/19/2011
language:English
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