TESTING PROCEDURES YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL LIFTS 1 Hang CLEAN Must do 900 of your end of the spring semester score You must do this for AT ID: 935011
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Slide1
HT Summer Track
June Core Strength
Slide2TESTING PROCEDURES
YOU WILL BE RESPONSIBLE FOR
PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL
.
LIFTS
1. Hang CLEAN:
Must do 90.0% of your end of the spring semester score. You must do this for AT
LEAST 3 reps.
2. SQUAT:
Must do
85
% of your end of the spring semester score. You must do this for AT
LEAST 3 reps.
3.
Sit-up
:
Men Must do
at least 60
reps in a minute (Lady’s) 45 reps for elite score. You must do this for AT
LEAST 50 reps
.
Slide3DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES
Dynamic Warm-up
Seal
Jacks 3x15
Quick
Pogos
2x25
High
Pogos
2x10
Push Up
Scap
Retracts 2x10
Double Leg Hip
Bridge 3x10
Double Leg Hip
Bridge 3x10
Core Work 3x 30/Plank 3x 30sec
Single
Kicks 3x10 each
Weighted Toe Touches
Hydrants 3x8 each
Weighted Regular Crunch
Circles 3x8 each
Knee
Tuck
TKE 3x12 each
V-Crunch
Regular Jacks
3x 25
Single Leg V-ups
Bicycle
Front Plank
Side Plank
Sit-ups
Slide4SPRINTERS AND JUMPERSDAY 1
Exercise
W/up
W/up
Work
reps
sets
notes
Bench Press
5-55%
5-65%
6-75%
3
Band
Plyo
Push Ups
5
3
Lat
Pulldown
12
3
Front + Side Raise
8ea
3
Letters T-Y-A
6ea
2
DB Shrugs
12
3
Slide5SPRINTERS AND JUMPERSDAY 2
Exercise
W/up
W/up
Work reps
sets
notes
Front Squat
5-50%
5-60%
12-60
%
4
Single Leg DB RDL
12ea
3
Women: 20 Men: 30
PB Hip Bridge
10
2
Legs are straight
DB Split Squat
12ea
Women: 30 Men: 45
Full Sit Ups
12
2
Hanging Leg Raises
12
Slide6SPRINTERS AND JUMPERSDAY 3
Exercise
W/up
W/up
Work
reps
sets
notes
Deadlift
5-55%
5-65%
6-75%
4
Good Mornings
8
3
Women
: 65 Men: 85
Step Ups: 25
%
squat
6ea-25%
3
Hydrants/Circles
10 ea.
3
DB
Tricep
kickback
10 ea.
3
Bicep Curls
10 ea.
3