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Total Body Workout for Athletes – 3 Levels May 6, 2014

Filed under: Cross Training,Health,Strength Training — bigfootmarty @ 3:59 am
Tags: , , ,

 

The following program will strengthen the body and prepare you for training, games and/or practice Also useful for running and triathlon preparation.

They are simple and safe moves that will build the body and help prevent injury when participating in your chosen “game”. They are also easy to perform in your bedroom or out in the backyard.

 

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) ,   Good Mornings –(straight legged deadlifts) ,

Sumo Squats, Push-Ups, Lunges, …variety of AB moves.

OTHER MOVES: Step Ups ,Plank, Squat jumps, Heel Raises, Toe Raises, Burpees

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

BEGINNING

SQUATS   –                 3 x12 , (3 sets of 12)

GOOD MORNINGS–  3×12

Abs  –                           3×20

LUNGES–                     3×10 (first right leg, then left)

ABs     –                        3×20

PUSHUPS    –               3×10

ABS    –                         3×20

*** The exercises are performed in a circuit for maximum total body benefit- agility, muscular and stamina. If using for muscle / body building the individual exercises would be done in sets with a variety of repetition counts for each set.

INTERMEDIATE

SQUATS     –                    3×15

GOOD MORNINGS –     3×15

Abs       –                         3×25

LUNGES   –                     3×12

Abs   –                              3×25

PUSHUPS –                     3×12

Abs  –                               3×25

SUMO SQUATS   –         3×10

ABS      –                          3×25

 

ADVANCED

SQUATS –                         3×18

GOOD MORNINGS –       3×18

Abs   –                                3×30

LUNGES  –                         3×15

Abs   –                                3×30

PUSHUPS –                         3×15

Abs     –                               3×30

SUMO SQUATS   –             3×12

ABS   –                                3×30

NARROW SQUATS   –       3×10

Abs  –                                  3×30

 

SEE –  https://werunusa.wordpress.com/2014/05/06/basic-exercises-for-total-body-impact-for-athletes/

 

FOR INFORMATION ON THE EXERCISES

 

 

https://twitter/martyroddy

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