Lacrosse

[ChedderNips]

Anyone know of ne good lacrosse workouts? Thanks

[PokerMuscles]

I would think lacrosse to be similiar to maybe a soccer, hockey, or football workout .. Focus on speeed, agillity, and power

[Jim M]

Back Bridge Side Elbow Bridge Alt. Accordians
Forearm Bridge Lying Trunk Twist Alternate V Twist
Box Jump w/ Stick Heiden w/ Stick Long Jump w/ Stick
1 Leg Line Hop w/ Stick 1 Leg Lat Line Hop w/ Stick 1 Leg Box Jump w/ Stick
MB OH Throwdowns MB Seated Chest Pass MB Front Twist
BB Snatch Hang Clean Bench Press
DB Incline Press Pushup Hold Jump Squats
Front Squat 1 Leg Eccentric Squat *half racks
1 Arm DB Row to Hip Med Grip V Grip Pullups DB Incline Row
2 Leg Bench Butt Bucks Glute Ham Raise DB 1 Leg Bench Squat
w/ Roller
DB Shoulder Press check tempos
*underhand grip
Bench Shoulder Circuit
T's Seated External
BB Bicep Curls Y's Rotation
*if light, bump up…tempos! W's no heavier than 7.5
L's
Rope Stretch Foam Rollers Static Stretch
Day 1 Day 2 Day 3
Back Bridge Knee Lift Pushup Bridge Supermans
Reverse Crunch Superdogs Elbow Obliques
Tuck Jumps w/ Stick Heidens Continuous Long Jump w/ Bounce
1 Leg Mini Hurdle Hop 1 Leg Lateral Hurdle Hop Power Step Ups
w/ Stick w/ Stick MB Alt. Front Twist
Staggered OH Throwdowns MB Seated 1 Arm Chest Pass

EXERCISE EXERCISE EXERCISE
Wide Grip BB Snatch Clean Bench Press


*5 Vertical Jumps after

*3 clap pushups after sets

of 3
DB Steep Incline Press
*3rd hole not in week 3
Explosive Pushups
hands and feet off of ground Static Jump Squats
Front Squat *pause for 1 at bottom *hold for 5 seconds
wt. in kilos

*5 Squat Jumps after sets
Medium Grip Chinups
of 3 1 Arm DB Row to
armpit
Not in week 3

1 Arm DB Row to 1 Leg DB Step Ups BB 2 Arm 1 Leg SLDL
Hip
*half racks

DB Shoulder Press Glute Ham Raise
*palms face ears *use wt if possible E-Z Bar Skull Crushers
*bar weighs 15
BB Bicep Curls
1 Leg Inverted Row DB Reverse Lunges
*use wt - plate on belly
*overhand grip
1 Leg Bench Bucks
Scap Circuit Floor Y's
Pushups T's Combo
Dips Face down on floor
1 Arm DB Row perform x# y's, then x# T's
Rope Stretch Foam Rollers Static Stretch
Day 1 Day 2 Day 3
Continuous Dynamic Continuous Dynamic

Core Core Core
Forearm Bridge Knee to Elbow Side Elbow Bridge Abduction Back Bridge Knee Extension
Side Hand Bridge Side Elbow Bridge Reach to Butt Elbow Bench Oblique
Butt


Plyo Plyo Plyo
Tuck Jumps Continuous Lateral Box Jumps Long Jumps Continous
1 leg Mini Hurdle Hop 1 Leg Lateral Hurdle Hops 1 Leg Tuck Jump w/ Stick
Continuous w/ Bounce MB Side Pass
OH Throwdowns w/ Step MB Standing Chest Pass

EXERCISE EXERCISE EXERCISE
DB Snatch Clean Bench Press
to floor


Front Press
*pause for one on Altitude Pushups
shoulders drop off box or bench Jump Squats
*stop quickly *reset b/w reps
Front Squat *hold for 5 at bottom *land in power position

Medium Grip Pullups 1 Leg Good Morning
*5 seconds down
*use wt only if you can
do perfect reps
1 Arm DB Rotational
Row to Hip 1 Leg Squat on Box DB Pushup Row
*hold 5's in your hands


2 Leg Ball Butt Buck
w/ 1 Leg Lower Glute Ham Hold to reps DB Lunge Walk
*5 second hold; 3 sec down *hold for 20 seconds, then 5 reps
Alternate legs *use wt if you can
Alt. DB Incline Press
*2nd hole Alt. Grip Inverted Row Weighted Dips
*use wt if you can

BB Altitude Curls
*drop and catch Ball Shoulder Circuit ScareCrows
*keep everything tight T's/Y's/W's/L's *pinch shoulders back

Rope Stretch Foam Rollers Static Stretch
Day 1 Day 2 Day 3
Continuous Dynamic Continuous Dynamic

Core Core Core
Hyper Hold Side Elbow Bridge Flex/Ext Pushup Bridge Knee to Elbow
*use weight Forearm Bridge Alt. Leg Feet Bench Oblique
Bench Balance Crunch Raise


Plyo Plyo Plyo
Hurdle Hops w/ Stick Zig Zag Bound w/ Stick Squat Jump w/ 1 leg Stick
1 Leg Diagonal Hop & Stick 1 Leg Lateral Hurdle Hops Arms by your sides
@90 Degrees continuous 1 Leg Tuck Jumps Continuous
1 Leg OH Throwdowns MB Standing 1 Arm Chest pass MB Side Pass w/ Step

EXERCISE EXERCISE EXERCISE
Wide Grip BB Snatch Clean Bench Press
*20 seconds rest
*wt in kilos *rest 30 seconds b/w clusters b/w clusters

*5 Vertical Jumps after



Front Press sets of 2 or less reps *3 Clap Pushups
after sets of 2 or less

Rebound Pushups
Front Squat hands and feet come off ground Jump Squats
explode continuously Continuous


wt in pounds
*5 box jumps after Medium Grip Pull-ups

sets of 3
1 Arm DB Row to Armpit


E-Z Bar Skull Crushers
1 Arm DB Ball Row to 1 Leg Squat w/
Hip Cross Behind
*hand on a swiss ball *cross back leg behind
as you squat - 5's in hands DB 1 Arm 1 Leg SLDL
DB Incline Press
Glute Ham Raise
*fast/ use wt
E-Z Bar Reverse Curls DB 1 Leg Bench Squat
Inverted Row Hold to Jumps
*underhand grip/use wt *hold for x time, then 5 jumps
then switch legs/drop DB's for jumps
1 Leg Ball Butt Buck Scap Circuit Incline Y's
*foot on ball/other leg up Pushups T's Combo
*2 sec hold at top Dips Face down on incline bench
DB Shrugs perform x# y's, then x# T's
Rope Stretch Foam Rollers Static Stretch