Академический Документы
Профессиональный Документы
Культура Документы
Off-Season Strength
& Conditioning
Training
STRENGTH PUNISHES,
SPEED KILLS
AND
THE RANGERS WILL RIDE!
Dear Rangers,
The summer is here and this is a great opportunity for you to better yourself as a
Northwestern Oklahoma State University Student-Athlete. You should take advantage of
this time to continue to train hard for the upcoming fall season. You need to be dedicated to
your strength, speed and conditioning program during the summer in order to be in top
shape when you return.
Take a week off to relax, and then get started on your program so you will be ready
when you return to help do your part in helping your team win the GAC Conference
Championship and a National Championship. The program includes strength training, agility,
plyometric, conditioning, stretching and diet. Make sure that you are consistent with your
training so that you will be in the best shape when you return. I cannot stress enough how
important it is to maintain a consistent training schedule during the summer months. Have a
great summer and remember to train hard and be consistent.
If you have any questions about your program feel free to call me at 803- 397-5227
or email me at rahaynes@nwosu.edu.
RANGER PRIDE,
R. Alex Haynes
Running Backs Coach
Director of Strength, Conditioning and Sports Performance
Northwestern Oklahoma State University
CHARACTERISTICS OF A
CHAMPION!
C = COMMITTMENT
H = HONOR
A = ATTITUDE
M = MENTAL TOUGHNESS
P = PRIDE
I = INTENSITY
O = OPTOMISTIC
N = NEVER GIVES UP!
EAT WELL
SLEEP HARD
TRAIN
HARDER
NUTRITION
4-Step Recovery System
You want to get the most out of our training program. As dedicated athletes, you must
put in several hours of strenuous strength training and conditioning. But intense exercise is only
one aspect of an effective training program.
This time of year is crucial for the success of our program. We will be training intensely
to raise ourselves to the next level. If you truly want to elevate the teams performance, as well
as your own, then you must be willing to make the sacrifices that will help make that happen.
Recovery is a very important element to success. As everyone knows, you dont get
stronger while in the weight room, you get stronger after youve finished your training session
and youve eaten a quality meal and rested. What we would like to stress to you now are the
ways to help you recover between workouts. If you dont recover well, then the next training
session will not be as productive as it should be. Remember, someone out there is doing what it
takes today to make themselves better, are you?
Heres a simple 4 Step System to help you with your bodys recovery.
Step 1: Restore: fluids and important minerals to recover from dehydration.
Step 2: Replenish: glycogen, a primary fuel source for energy.
Step 3: Reduce: muscle and immune-system damage resulting from the physical stress
of exercise.
Step 4: Rebuild: muscle protein, which is important for the maintenance of muscle
structure and function
.Step
Protein is a nutrient required for growth, maintenance, and repair of all cells and for the
production of enzymes and hormones. And because protein is an essential component of muscle
structure, sufficient amounts are required for recovery after exercise to ensure proper repair and
development of your muscle cells.
Research indicates that a strength and power athlete should consume up to 1.5-2.0 g/kg of
protein daily. However, you must remember that carbohydrates need to take in as well, and you
should consume up to 5.0-6.0 g/kg daily. Great sources of carbohydrates and protein can again
be found on the 3 Winning Steps Shopping List handout.
Conclusion
These four steps could be the difference in the in winning and losing games this fall. By
doing these simple steps we can become a physically dominate football team. How hard we
prepare now pays off in the fall. How committed are you to your teammates and the Newberry
College? Remember, somewhere out there someone is doing what it takes to make them better
today. Are you?
Hydration
Football players, especially during summer months need to pay special attention to remaining hydrated.
Dehydration negatively affects athletic performance, but worse, during hot and humid conditions, it can be
life-threatening.
THE BASICS
All major nutrients (carbohydrates, protein and fats), play a significant role in the performance diet for
base athletes.
Fad diets that propose the elimination of any food group are not reliable athletic choices.
The combination of carbohydrates and proteins together particularly enhance an athletes performance
and recovery.
Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain carbohydrates,
fruit and vegetables) are essential in regulating an athletes energy, growth and repair processes. One
multi-vitamin per day is also recommended.
Water is the most important supplement an athlete can take. Water is a major constituent of most of
the bodys cells, (muscles are 80% water). When an athlete fails to remain hydrated, energy levels, and
muscle strength/size are compromised.
Thirst is not a good indicator of adequate hydration levels. Athletes must plan to drink water frequently
throughout the day.
To maintain hydration levels, athletes need to be aware that salt- and caffeine-containing foods and
drinks encourage dehydration.
Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods.
Most football players will benefit from eating small amounts frequently, rather than trying to obtain all
their calories in three major meals.
Fruits
Vegetables
Lean
Protein
Water
Beans and legumes such as black beans and split peas are excellent protein sources while providing a
good source of carbohydrate.
Carbohydrates: choices for everyday diet. These foods supply the body with a long-lasting, consistent
source of energy.
Whole WheatPasta
Rice
Bread
Pita
Tortillas
English muffins
Bagels
Unsweetened cereals
Vegetables
Cucumbers
Broccoli
Spinach / collard greens
Mushrooms
Romaine lettuce
Tomatoes
Beans/Peas
Starchy Vegetables
Dried beans and peas
Squash and zucchini
Black beans
Eggplant
Kidney beans
Corn
Garbanzo beans (chickpeas)
Carrots
Lentils
Green beans and peas
Potatoes with skin
Fruit
Apples
Bananas
Grapes
Nectarines / peaches
Oranges / grapefruit
Peaches
Plums
Special Carbohydrates
Typically, high glycemic carbohydrates (i.e. those that are absorbed into the blood very rapidly) should
be avoided. This is because they do not provide lasting energy.
They should especially be avoided right before activity / training / match since they may cause a rapid
depletion in blood sugar levels due to the response of insulin.
However, in situations where it is essential to quickly increase blood sugar levels for the purpose of restocking muscle energy stores, these carbohydrate sources can be particularly useful.
As soon after training / playing as possible, and certainly within 30 minutes, consumption of
these foods may help recovery by restoring used energy levels.
Carbohydrates to replace used
energy stores within 30 minutes
of activity
Animal crackers
Dried fruits
French bread
Plain bagel
Pretzels
Energy bars
Vegetables
Fruits
Corn chips
Onion rings
Fried potatoes (French fries)
Vegetables canned in brine (salt)
Vegetables cooked in butter
Vegetables in hollandaise or
other creamy sauce
Lean Proteins
Proteins are essential for building and repair of the bodys cells.
Athletes have higher protein needs than the general public because of the constant repair and building
of tissues.
Athlete protein requirements are approximately 1 gram of protein per pound of body weight. This is
more than double the regular requirement, and is at the upper limit of the range cited by various sports
studies.
Because of the volume of food (calories) an athlete needs to consume to meet energy levels, most
athletes can usually meet their protein needs through food choices if they eat a balanced diet.
The vegetarian athlete needs to pay special attention to protein choices to ensure a balanced intake of
all amino acids (the building blocks of protein).
Although this section deals with common lean protein choices, it should be remembered that protein is
actually found in many other foods (breads for example) just in smaller quantities.
Protein intake should be spread throughout the day.
Proteins: choices for everyday diet. These are lower fat high quality protein choices.
Meat
choose baked, roasted,
grilled, broiled, poached
Chicken (white best)
Turkey (white best)
Lean roast beef
85% lean meats
Trimmed pork chops
Fish
Lean baked ham
Canned tuna - in water
Dairy
choose 1-2% fat, lowfat or
non-fat
Milk
Dried milk
Yogurt
Cheese
Egg whites
Egg substitute
Vegetarian
Dried beans and peas
Lentils
Black beans
Kidney beans
Chick peas
Peanut butter (red. fat)
Dairy
Whole milk
Whole eggs
Regular yogurt
Regular cheese
Butter
Goal Setting:
1.
97%
Poor Effort
291
2.
100%
Average Effort
300
3.
103%
Good Effort
309
4.
105%
Great Effort
315
5.
107%
Committed Effort
321
6.
110%
Championship Effort =
330
To determine what level of goals you would want to set for yourself, just multiply the
percentage times the max.
Example =
BACK SQUAT
PLACE BAR ON THE UPPER PART OF THE BACK/TRAP AREA
FIND A GRIP COMFORTABLE TO YOU, USUALLY SLIGHTLY
WIDER THAN SHOULDER WIDTH
HEAD SHOULD BE UP, BACK FLAT, FEET SHOULDER WIDTH
APART, AND EYES LOOKING SLIGHTLY UPWARD
LIFT BAR OFF OF RACK HOLDING CHEST UP AND OUT (FULL OF
AIR)
MAINTAIN VERTICAL BODY POSITION
SLOWLY LOWER HIPS UNTIL TOPS OF THIGHS ARE PARALLEL
TO FLOOR
DO NOT BOUNCE
SLOWLY RAISE BAR BY DRIVING FEET INTO FLOOR USING THE
HIPS AND THIGHS
KEEP KNEES ALIGNED OVER THE FEET, KNEES SHOULD NEVER
BE OVER THE TOES
TIGHTEN ABDOMINAL MUSCLES FIRMLY AGAINST WEIGHT
BELT
INHALE DOWN EXHALE UP
ALWAYS USE SPOTTER
Front Squat v Back Squat
BENCH PRESS
POWER CLEAN
STANCE:
Step under bar with feet hip width apart, and bar almost touching shins. Grip bar with hands
slightly wider than shoulder width, wrist curled under the bar, elbows pointing out to the end of
the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-overknees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoelace. Back is
straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused
ahead. Remove all of the slack from the bar and your body before lifting weight from floor.
FIRST PULL:
The 1st. pull begins the instance the bar separates from the floor and ends above the knees.
Squeeze the bar off floor by extending the legs keeping back straight with chest and shoulders up.
The bar should almost touch the shins.
SCOOP:
Begins above the knees and ends at the power position or top 1/3 of thigh. As the bar moves
above the knees, the hips move forward and up as this occurs the knees move under the bar. and
shoulders move up and back.
RACK POSITION:
Quickly shift feet sideways to shoulder width; drop into a squat with a straight back and flat
feet on the floor. Elbows are rotated around the bar and into a racked position resembling a
front squat position.
RECOVERY:
Stand upright with bar. Exhale and safely return bar to floor and reset for next rep.
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Sport: ___________
Name: ___________________________
Week 9/Day 1/Phase 3
Dynamic Warm-up
Abdominal Training
PC-PP
Bench Press/Max: _____
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____
12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 3x@90%___ 2x@95%__
2x@97%__2@100%
F/B Shoulder Press
8_____ 8_____ 8_____
Dips (Weighted)
10_____ 10_____ 8_____ 8_____
St. bar Triceps Ext.
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
10_____ 10_____ 8_____ 8_____ 6_____
St. Bar Curl
8_____ 8_____ 8_____ 8_____
Hammer Curl
8_____ 8_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 9/Day 2/Phase 3
Dynamic Warm-up
B-skip, C-skip, Backwards run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Hang Clean/Max: _____
6x@45%___ 5x@55%___ 3x@65%___ 5x@80%___ 5x@82%___ 5x@85%___
Squat/Max: _____
10x@45%___ 8x@60%___ 5x@70%___ 1x@82% 1x@97%___ 1x@105%___
Lunge (Straight Bar)
10_____ 10_____ 10_____
Leg Curl or Glute Ham
10_____ 10_____ 10_____
Straight Leg Dead Lift
8_____ 8_____ 8_____
Lat Pulldown
10_____ 10_____ 10_____ 10_____
Calve Raise
15_____ 15_____ 15_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 9/Day 3/Phase 3
Dynamic Warm-up
Hurdle Routine
Abdominal Training
Weighted Abs 5x30_____
HC-PP
2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____
CG Bench/Max: ____
12x@55%___ 8x@60%___ 5x@65%___ 3x@77%___ 3x@82%___ 2x@87%__
2x@90%__2@92%
DB Incline Bench
8_____ 8_____ 6_____ 6_____
Standing Shoulder Press
8_____ 8_____ 6_____ 6_____
3 Way Shoulder
8_____ 8_____ 8_____ 8_____
EZ bar Triceps Ext.
8_____ 8_____ 6_____ 6_____
Tricep Pressdown
8_____ 8_____ 6_____ 6_____
Bicep Curls (your choice)
10_____ 10_____8_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 9/Day 4/Phase 3
Dynamic Warm-up
B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Power Clean/Max: _____ 6x@45%___ 5x@55%___ 3x@65%___ 5x@80%___ 5x@82%___ 5x@85%___
Front Squat 60% 0f Squat 10x@45%___ 8x@60%___ 5x@70%___ 1x@82% 1x@97%___ 1x@105%___
Dead Lift
3_____ 3_____ 3_____ 3_____
RG Bent Over Row
6_____ 6_____ 6_____ 6_____
Leg Curl
8_____ 8_____ 8_____ 8_____
Glute Ham Raise
8_____ 8_____ 8_____ 8_____
Calve Raise
15_____ 15_____ 15____
Range Of Motion Stretch (ROM)
Name: ___________________________
Week 10/Day 1/Phase 4
Dynamic Warm-up
Abdominal Training
PC-PP
Bench Press/Max: _____
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 2x@92%___ 2x@97%____
2x@100%__ 2@103%_____
BH Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
St. bar Triceps Ext.
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 10/Day 2/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Hang Clean/Max: _____
6x@47%___ 5x@57%___ 3x@67%___ 3x@87%___ 3x@90%___ 3x@92%___
Squat/Max: _____
10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___
Lunge (Straight Bar)
15_____ 12_____ 10_____
Leg Curl or Glute Ham
12_____ 10_____ 8_____
Straight Leg Dead Lift
12_____ 10_____ 8_____
Lat Pull-Ups
12_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 10/Day 3/Phase 4
Dynamic Warm-up
Hurdle Routine
Abdominal Training
Weighted Abs 5x30_____
HC-PP
5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____
CG Bench/Max: ____
12x@55%___ 8x@60%___ 5x@65%___ 3x@80%___ 2x@85%___ 2x@87%____
2x@92%__ 2@95%_____
DB Incline Bench
12_____ 10_____ 8_____
Standing Shoulder Press
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
Bicep Curls (your choice)
15_____ 12_____10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 10/Day 4/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Power Clean/Max: _____ 6x@47%___ 5x@57%___ 3x@67%___ 3x@87%___ 3x@90%___ 3x@92%___
Front Squat 60% 0f Squat 10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___
Dead Lift
5_____ 5_____ 5_____
RG Bent Over Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
Name: ___________________________
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
12x@57%___ 8x@50%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%___
1x@103%____ 1@105%_____
F/B Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
St. bar Triceps Ext.
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 11/Day 2/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Hang Clean/Max: _____
6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___
1x@100%___1x@105%___
Squat/Max: _____
10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___
Lunge (Straight Bar)
15_____ 12_____ 10_____
Leg Curl or Glute Ham
12_____ 10_____ 8_____
Straight Leg Dead Lift
12_____ 10_____ 8_____
Lat Pull-Ups
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 11/Day 3/Phase 4
Dynamic Warm-up
Hurdle Routine
Abdominal Training
Weighted Abs 5x30_____
HC-PP
3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____
CG Bench/Max: ____
12x@57%___ 8x@50%___ 5x@67%___ 3x@82%___ 2x@85%___ 1x@90%___
1x@95%____ 1@97%_____
DB Incline Bench
12_____ 10_____ 8_____
Standing Shoulder Press
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
Bicep Curls (your choice)
15_____ 12_____10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 11/Day 4/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___
1x@100%___1x@105%___
Front Squat 60% 0f Squat 10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___
Dead Lift
5_____ 5_____ 5_____
Bent OverRow
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
Name: ___________________________
Week 12/Day 1/Phase 4
Dynamic Warm-up
Abdominal Training
PC-PP
Bench Press/Max: _____
Sport: ___________
Hurdle Routine
30x_____ 30x_____ 30x_____30x_____ 30x_____
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%_____
1x@105%_______1@107%_____
BH Shoulder Press
12_____ 12_____ 12_____
Dips (Weighted)
15_____ 12_____ 10_____ 8_____
St. bar Triceps Ext.
12_____ 10_____ 8_____ 8_____ 6_____
Tricep Pressdown
15_____ 12_____ 10_____ 8_____ 8_____
St. Bar Curl
12_____ 10_____ 8_____ 8_____
Hammer Curl
12_____ 10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 12/Day 2/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Hang Clean/Max: _____
6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__
Squat/Max: _____
10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___
Lunge (Straight Bar)
15_____ 12_____ 10_____
Leg Curl or Glute Ham
12_____ 10_____ 8_____
Straight Leg Dead Lift
12_____ 10_____ 8_____
Lat Pulldown
15_____ 12_____ 10_____ 8_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 12/Day 3/Phase 4
Dynamic Warm-up
Hurdle Routine
Abdominal Training
Weighted Abs 5x30_____
HC-PP
3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____
CG Bench/Max: ____
12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@90%___ 1x@95%_____
1x@97%_______1@100%_____
DB Incline Bench
12_____ 10_____ 8_____
Standing Shoulder Press
12_____ 10_____ 8_____
3 Way Shoulder
12_____ 12_____ 12_____
EZ bar Triceps Ext.
12_____ 10_____ 8_____ 8_____
Tricep Pressdown
15_____ 12_____ 10____ 8_____
Bicep Curls (your choice)
15_____ 12_____10_____ 8_____ 8_____
Range Of Motion Stretch (ROM)
________________________________________________________________________________________________________
Week 12/Day 4/Phase 4
Dynamic Warm-up
B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip
Abdominal Training
Hanging Leg Raises 4x25
Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__
Front Squat 60% 0f Squat 10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___
Dead Lift
5_____ 5_____ 5_____
RG Bent Over Row
10_____ 10_____ 10_____
Leg Curl
15_____ 12_____ 10_____
Glute Ham Raise
15_____ 15_____
Calve Raise
25_____ 25_____
Range Of Motion Stretch (ROM)