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Stretch/Review Exerciess

Q3-W9 - Squat Benchmark #3

Max Squat Day

Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

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Stretch/Review Exercise

Q3-W8 - Deadlift Benchmark #3

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.

With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.

After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

Lower the bar by bending at the hips and guiding it to the floor.

https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift

WORKOUT

Determining 1-Rep Max Deadlift

Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.

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Stretch/Review Exercise

Q3-W7 - Benchpress Benchmark #3

Determining 1-Rep Max Benchpress

Warm-up with a light weight or push ups to reduce injury, then build to your 1-Rep Max.

Warm-Up
1 set X 10 reps @ comfortable weight

Work up in weight and do no more than 2 reps per weight.

When comfortable, use Mr. Valentino as your spotter to attempt your official max weight.

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Stretch/Review Exercises

Q3-W6 - Leg Day

4 Sets - Squat

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight

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Stretch/Review Exercises

Q3-W5 - Back Day

4 Sets - Deadlift

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight

Volleyball

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Stretch/Review Exercises

Q3-W4 - Chest Day

4 Sets - Flat Bench

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight

Volleyball