CheckoutTraining Plan - Week 7
Week 7
This training plan was created by an NCAA certified strength and conditioning coach.
Plyometrics & Sprints My Plans
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- ^ Full Sit-Ups1 set x 20 reps
- ^ Elbows to Knees1 set x 10 reps
- ^ Roll Outs2 sets x 15 reps
- ^ V-Ups1 set x 20 reps
- ^ Air Bikes 1 set x 20 reps
- ^ Hip-Ups1 set x 20 reps
- Dumbbell Snatch (Parallel Stance)3 sets x 5 reps
- Barbell Back Squats3 sets x 6 reps
- Dips3 sets x 8 reps
- High Row Pull Downs3 sets x 8 reps
- Dumbbell Shoulder Press3 sets x 6 reps
- Standing Barbell Calf Raises 3 sets x 10 reps
- ^ Full Sit-Ups1 set x 20 reps
- ^ Elbows to Knees1 set x 10 reps
- ^ Roll Outs2 sets x 15 reps
- ^ V-Ups1 set x 20 reps
- ^ Air Bikes 1 set x 20 reps
- ^ Hip-Ups1 set x 20 reps
- Box Jumps 3 sets x 5 reps
- Single Leg Box Jumps 3 sets x 5 reps
- Barbell Step-Ups3 sets x 8 reps
- Incline Barbell Bench Press3 sets x 8 reps
- Bent Over Barbell Row3 sets x 8 reps
- Lateral Raises3 sets x 6 reps
- Standing Barbell Calf Raises 3 sets x 10 reps
Full Sit-Ups
Key Points
1. Feet off the ground is like an Oreo without the middle - Pointless. Keep em' planted.
2. Keep your arms crossed on your chest and not behind your head, ensuring you won't strain your neck.
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