Macalester Women's tennis
Cycle 2 June 22nd - July 17th
Week 5 June 22nd
Day 1
Day 2
Day 3
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series 2 x 15 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
DB Push Jerk
Power Clean High Pull
Power Clean High Pulls
Back Squat
Bench Press
Reverse Lunges
Seated Row
45 Degree Delt Raise
Empty Bottle
Forearm Series
DB Bicep Curls
Choose Ab Routine:
Shoulder Stretches:
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
3 x 6 each leg
4x6
3x6
3x8
2 x 15
3x8
St. Bar Shoulder Press
(no back support)
Squat Jumps
0,45,90 delt raise
3x6
x6
x6
x6
x6
x6
x6
3 x 8 each way
Back Squat
DB Incline Bench Press
3 way lunges
Reverse Grip Lat. Pull Down
Lying DB Ext. Rot.
3 way Lying Tricep Ext.
3 way Bicep Curls
3 x 3 each way
4x6
3x8
2 x 8 each way
2 x 8 each way
Lateral Step Up Cross Over
1 arm Bent Over row
Standing Chest Press
90/90 External Rotation
Choose Ab Routine:
Shoulder Stretches:
Tricep Push Down
Forearm series
Choose Ab Routine:
Shoulder Stretches:
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
3 x 8 each leg
4x6
3x8
3x8
3x8
2 x 15
Macalester Women's tennis
Cycle 2 June 22nd - July 17th
Week 6 June 29th
Day 1
Day 2
Med. Ball Warm-Up - 1 x 10 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series 2 x 15 each way
Power Clean High Pulls
Back Squat
Bench Press
Reverse Lunges
Seated Row
45 Degree Delt Raise
Empty Bottle
Forearm Series
DB Bicep Curls
Choose Ab Routine:
Shoulder Stretches:
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
3 x 6 each leg
4x6
3x6
3x8
2 x 15
3x8
Day 3
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
DB Push Jerk
St. Bar Shoulder Press
(no back support)
Squat Jumps
0,45,90 delt raise
3 way lunges
Reverse Grip Lat. Pull Down
Lying DB Ext. Rot.
3 way Lying Tricep Ext.
3 way Bicep Curls
Choose Ab Routine:
Shoulder Stretches:
3x6
x6
x6
x6
x6
x6
x6
3 x 8 each way
3 x 3 each way
4x6
3x8
2 x 8 each way
2 x 8 each way
No Lift
July 4th Weekend
Macalester Women's tennis
Cycle 2 June 22nd - July 17th
Week 7 July 6th
Day 1
No Lift
July 4th Weekend
Day 2
Day 3
Med. Ball Warm-Up - 1 x 10 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
DB Push Jerk
Power Clean High Pull
St. Bar Shoulder Press
(no back support)
Squat Jumps
0,45,90 delt raise
3x6
x4
x4
x4
x4
x4
x4
3 x 6 each way
Back Squat
DB Incline Bench Press
3 way lunges
Reverse Grip Lat. Pull Down
Lying DB Ext. Rot.
3 way Lying Tricep Ext.
3 way Bicep Curls
3 x 3 each way
4x4
3x8
2 x 8 each way
2 x 8 each way
Lateral Step Up Cross Over
1 arm Bent Over row
Standing Chest Press
90/90 External Rotation
Choose Ab Routine:
Shoulder Stretches:
Tricep Push Down
Forearm series
Choose Ab Routine:
Shoulder Stretches:
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
3 x 8 each leg
4x4
3x6
3x8
3x8
2 x 15
Macalester Women's tennis
Cycle 2 June 22nd - July 17th
Week 8 July 13th
Day 1
Day 2
Day 3
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series 2 x 15 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
Med. Ball Warm-Up - 1 x 10 each way
Overhead throws, Chest Pass, Hip Thrusts,
Side Toss
Cuff Series - 2 x 15 each way
DB Push Jerk
Power Clean High Pull
Power Clean High Pulls
Back Squat
Bench Press
Reverse Lunges
Seated Row
45 Degree Delt Raise
Empty Bottle
Forearm Series
DB Bicep Curls
Choose Ab Routine:
Shoulder Stretches:
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
3 x 6 each leg
4x4
3x6
3x8
2 x 15
3x8
St. Bar Shoulder Press
(no back support)
Squat Jumps
0,45,90 delt raise
3x6
x4
x4
x4
x4
x4
x4
3 x 6 each way
Back Squat
DB Incline Bench Press
3 way lunges
Reverse Grip Lat. Pull Down
Lying DB Ext. Rot.
3 way Lying Tricep Ext.
3 way Bicep Curls
3 x 3 each way
4x4
3x8
2 x 8 each way
2 x 8 each way
Lateral Step Up Cross Over
1 arm Bent Over row
Standing Chest Press
90/90 External Rotation
Choose Ab Routine:
Shoulder Stretches:
Tricep Push Down
Forearm series
Choose Ab Routine:
Shoulder Stretches:
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
x4
3 x 8 each leg
4x4
3x6
3x8
3x8
2 x 15