Rogers High School Lacrosse
Preseason Workouts
Monday, February 28
*Weight should be 70% of One Rep Max
Warm-Up

Jump Rope
4x90 seconds
Superset #1

Walking DB Lunges
3x10
Weight:

Medicine Ball Chops
3x30 (15 e/s)
Weight:
Weight:
Superset #2

BB Back Squat
3x10

Single Leg Balance & Reach
3x10 each leg
Superset #3

DB Swings
3x12

Side Planks
3x25 seconds each side
Weight:
Superset #4

Jump Rope
3x30 seconds

Wall Sit
3x30 seconds
Wednesday, March 1
*Weight should be 70% of One Rep Max
Warm-Up


Jumping Jacks
Front Plank
4x20
4x20 seconds
Superset #1

Push-Ups
3x10

Single Arm DB Rows
3x10 each arm
Weight:
Superset #2

DB Chest Flyes
3x10
Weight:

Wide Grip Lat Pull down
3x10
Weight:
Weight:
Superset #3

Lateral Raises
3x12

Leg Raises
3x12
Superset #4

Preacher DB Curl
3x10 each arm
Weight:

Triceps Pushdown
3x12
Weight:
Friday, March 3
*Weight should be 70% of One Rep Max
Warm-Up

Jump Rope
4x90 seconds
Superset #1

Side BB Lunges
3x10 each leg
Weight:

Russian Twists
3x30 (15 e/s)
Weight:
Weight:
Superset #2

DB Deadlift
3x12

Single Leg Step Up to Balance
3x8 each leg
Superset #3

Glute Bridge
3x45 seconds

Bicycles
3x30
Superset #4

Jump Rope
3x30 seconds

Wall Sit
3x30 seconds
Monday, March 6
*Weight should be 70% of One Rep Max
Warm-Up


Jumping Jacks
Front Plank
4x25
4x25 seconds
Superset #1

DB Incline Chest Press
3x12

Close Grip Underhand Lat Pull
3x12 each arm
Weight:
Superset #2

BB Chest Press
3x12
Weight:

DB Upright Row
3x12
Weight:
Weight:
Superset #3

DB Shoulder Press
3x12

In & Out Crunches
3x12
Superset #4

Standing Zottman Curls
3x12
Weight:

Seated Overhead Triceps Extension 3x12
Weight:
Wednesday, March 8
*Weight should be 75% of One Rep Max
Warm-Up

Jump Rope
4x90 seconds
Superset #1

BB Split Squat
3x12 each leg
Weight:

Medicine Ball Chops
3x30 (15 e/s)
Weight:
3x12
Weight:
Superset #2

Goblet Squat

Single Leg Balance
3x15 seconds each leg
Superset #3

DB Swings
3x12

Side Planks
3x25 seconds each side
Weight:
Superset #4

Jump Rope
4x30 seconds

Wall Sit
4x30 seconds
Friday, March 10
*Weight should be 75% of One Rep Max
Warm-Up


Jumping Jacks
Front Plank
4x25
4x25 seconds
Superset #1

BB Incline Chest Press
3x12
Weight:

Bent-Over DB Back Flyes
3x12
Weight:
Superset #2

DB Chest Press
3x12
Weight:

Bent-Over BB Rows
3x12
Weight:
Weight:
Superset #3

Single Arm DB Shoulder Press
3x12 each arm

V-Ups
3x12
Superset #4

Standing Hammer Curls
3x12

Bench Dips/Dips
3x12
Monday, March 13
Weight:
*Weight should be 75% of One Rep Max
Warm-Up

Jump Rope
5x90 seconds
Superset #1

Walking DB Lunges
3x12
Weight:

Russian Twists
3x30 (15 e/s)
Weight:
Weight:
Superset #2

BB Back Squat
3x12

Single Leg Balance & Reach
3x10 each leg
Superset #3

Glute Bridge
3x45 seconds

Bicycles
3x40
Weight:
Superset #4

Jump Rope
3x45 seconds

Wall Sit
3x45 seconds
Wednesday, March 15
*Weight should be 80% of One Rep Max
Warm-Up


Jumping Jacks
Front Plank
4x25
4x30 seconds
Superset #1

BOSU Push-Ups
3x10

Single Arm DB Rows
3x12 each arm
Weight:
Superset #2

DB Chest Flyes
3x12
Weight:

Wide Grip Lat Pulldown
3x12
Weight:
Superset #3

Lateral Raises
3x12

Leg Raises
3x15
Weight:
Superset #4

Preacher DB Curl
3x12 each arm
Weight:

Triceps Pushdown
3x12
Weight:
Friday, March 17
*Weight should be 80% of One Rep Max
Warm-Up

Jump Rope
5x90 seconds
Superset #1

Side BB Lunges
3x10 each leg
Weight:

Medicine Ball Chops
3x30 (15 e/s)
Weight:
Weight:
Superset #2

DB Deadlift
3x10

Single Leg Step Up to Balance
3x10 each leg
Superset #3

DB Swing
3x12

Side Planks
3x30 seconds each side
Superset #4

Jump Rope
4x40 seconds

Wall Sit
4x40 seconds
Monday, March 20
*Weight should be 80% of One Rep Max
Warm-Up

Jumping Jacks
4x25

Front Plank
4x35 seconds
Superset #1

DB Incline Chest Press
3x12

Close Grip Underhand Lat Pull
3x12 each arm
Weight:
Superset #2

BB Chest Press
3x12
Weight:

DB Upright Row
3x12
Weight:
Weight:
Superset #3

DB Shoulder Press
3x12

In & Out Crunches
3x15
Superset #4

Standing Zottman Curls
Seated Overhead Triceps Extension
3x12
3x12
Weight:
Weight:
Wednesday, March 22
*Weight should be 80% of One Rep Max
Warm-Up

Jump Rope
10x 45 seconds
Superset #1

BB Split Squat
3x5 each leg

Split Squat Jump
3x8 each leg

Russian Twists
3x30 (15 e/s)
Weight:
Weight:
Weight:
Superset #2

Single Leg Touchdown
3x10 each leg

Single Leg Balance
3x25 seconds each leg
Superset #3

Single Leg Glute Bridge
3x20 seconds each leg

Bicycles
3x40
Superset #4

Jump Rope
4x40 seconds

Wall Sit
4x40 seconds
Friday, March 24
*Weight should be 80% of One Rep Max
Warm-Up


Jumping Jacks
BOSU Front Plank
3x40
3x30 seconds
Superset #1

BB Incline Chest Press
3x12
Weight:

Bent-Over DB Back Flyes
3x12
Weight:
Superset #2

DB Chest Press
3x12
Weight:

Bent-Over BB Rows
3x12
Weight:
Weight:
Superset #3

Single Arm DB Shoulder Press
3x12 each arm

V-Ups
3x15
Superset #4

Standing Hammer Curls
3x12

Bench Dips/Dips
3x12
Monday, March 27
*Weight should be 85% of One Rep Max
Warm-Up

Jump Rope
Superset #1
10x45 seconds
Weight:

Walking DB Lunges
3x12
Weight:

Medicine Ball Chops
3x30 (15 e/s)
Weight:
Weight:
Superset #2

BB Back Squat
3x12

Single Leg Balance & Reach
3x10 each leg
Superset #3

DB Swings
4x12

Side Planks
3x40 each side
Weight:
Superset #4

Jump Rope
5x30 seconds

Wall Sit
5x30 seconds
Wednesday, March 29
*Weight should be 85% of One Rep Max
Warm-Up


Jumping Jacks
BOSU Front Plank
4x45
4x30 seconds
Superset #1

BOSU Push-Ups
3x12

Single Arm DB Rows
3x10 each arm
Weight:
Superset #2

DB Chest Flyes
3x10
Weight:

Wide Grip Lat Pulldown
3x10
Weight:
Weight:
Superset #3

Lateral Raises
3x10

Leg Raises
3x15
Superset #4

Preacher DB Curl
3x10 each arm
Weight:

Triceps Pushdown
3x10
Weight:
Friday, March 31
*Weight should be 85% of One Rep Max
Warm-Up

Jump Rope
10x45 seconds
Superset #1

Side BB Lunges
3x10 each leg
Weight:

Russian Twists
3x30 (15 e/s)
Weight:
Superset #2

DB Deadlift
3x8
Weight:

Goblet Squat Jump
3x8
Weight:

Single Leg Step Up to Balance
3x10 each leg
Superset #3

Single Leg Glute Bridge
4x20 seconds each leg

Bicycles
4x40
Superset #4

Jump Rope
5x40 seconds

Wall Sit
5x40 seconds