Macalester Women's tennis Cycle 1 May 25th - June 19th Week 1 May 25th Day 1 Day 2 Day 3

Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way

Power Clean Deadlift x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Deadlift x 6 x 6 St. Bar Shoulder Press x 10 x 6 x 6 (In Front) x 10 x 6 x 6 x 10 x 6 Back Squat x 10 Half Squats x 10 Back Squat x 10 x 10 x 10 x 10 x 10 x 10 x 10 DB Bench Press x 10 3 way Delt Raises 3 x 10 each way DB Bench Press x 10 x 10 (Lat., Front, Rear) x 10 x 10 Lateral Lunges 3 x 10 each leg x 10 x 10 Lat. Pull Down 3 x 10 Lateral Step Up Cross Over 3 x 10 each leg Lunges 3 x 10 each leg Lying DB Ext. Rot. 3 x 10 1 arm Bent Over row 3 x 10 Seated Row 3 x 10 3 way Lying Tricep Ext. 2 x 10 each way Lying Delt Raise and Pull 3 x 10 DB Rear Delt Raise 3 x 10 3 way Bicep Curls 2 x 10 each way 90/90 External Rotation 3 x 10 Empty Bottle 3 x 10 Tricep Push Down 3 x 10 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 10 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: Macalester Women's tennis Cycle 1 May 25th - June 19th Week 2 June 1st Day 1 Day 2 Day 3

Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way

Power Clean Deadlift x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Deadlift x 6 x 6 St. Bar Shoulder Press x 10 x 6 x 6 (In Front) x 10 x 6 x 6 x 10 x 6 Back Squat x 10 Half Squats x 10 Back Squat x 10 x 10 x 10 x 10 x 10 x 10 x 10 DB Bench Press x 10 3 way Delt Raises 3 x 10 each way DB Bench Press x 10 x 10 (Lat., Front, Rear) x 10 x 10 Lateral Lunges 3 x 10 each leg x 10 x 10 Lat. Pull Down 3 x 10 Lateral Step Up Cross Over 3 x 10 each leg Lunges 3 x 10 each leg Lying DB Ext. Rot. 3 x 10 1 arm Bent Over row 3 x 10 Seated Row 3 x 10 3 way Lying Tricep Ext. 2 x 10 each way Lying Delt Raise and Pull 3 x 10 DB Rear Delt Raise 3 x 10 3 way Bicep Curls 2 x 10 each way 90/90 External Rotation 3 x 10 Empty Bottle 3 x 10 Tricep Push Down 3 x 10 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 10 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: Macalester Women's tennis Cycle 1 May 25th - June 19th Week 3 June 8th Day 1 Day 2 Day 3

Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way

Power Clean Shrugs x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Shrugs x 6 x 6 St. Bar Shoulder Press x 8 x 6 x 6 (In Front) x 8 x 6 x 6 x 8 x 6 Back Squat x 8 Half Squats x 8 Back Squat x 8 x 8 x 8 x 8 x 8 x 8 x 8 Bench Press x 8 3 way Delt Raises 3 x 8 each way DB Bench Press x 8 x 8 (Lat., Front, Rear) x 8 x 8 Lateral Lunges 3 x 8 each leg x 8 x 8 Lat. Pull Down 3 x 8 Lateral Step Up Cross Over 3 x 8 each leg Lunges 3 x 8 each leg Lying DB Ext. Rot. 3 x 8 1 arm Bent Over row 3 x 8 Seated Row 3 x 8 3 way Lying Tricep Ext. 2 x 8 each way Lying Delt Raise and Pull 3 x 8 DB Rear Delt Raise 3 x 8 3 way Bicep Curls 2 x 8 each way 90/90 External Rotation 3 x 8 Empty Bottle 3 x 8 Tricep Push Down 3 x 8 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 8 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: Macalester Women's tennis Cycle 1 May 25th - June 19th Week 4 June 15th Day 1 Day 2 Day 3

Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way

Power Clean Shrugs x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Shrugs x 6 x 6 St. Bar Shoulder Press x 8 x 6 x 6 (In Front) x 8 x 6 x 6 x 8 x 6 Back Squat x 8 Half Squats x 8 Back Squat x 8 x 8 x 8 x 8 x 8 x 8 x 8 Bench Press x 8 3 way Delt Raises 3 x 8 each way DB Bench Press x 8 x 8 (Lat., Front, Rear) x 8 x 8 Lateral Lunges 3 x 8 each leg x 8 x 8 Lat. Pull Down 3 x 8 Lateral Step Up Cross Over 3 x 8 each leg Lunges 3 x 8 each leg Lying DB Ext. Rot. 3 x 8 1 arm Bent Over row 3 x 8 Seated Row 3 x 8 3 way Lying Tricep Ext. 2 x 8 each way Lying Delt Raise and Pull 3 x 8 DB Rear Delt Raise 3 x 8 3 way Bicep Curls 2 x 8 each way 90/90 External Rotation 3 x 8 Empty Bottle 3 x 8 Tricep Push Down 3 x 8 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 8 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: