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Novo Nation Leave Your Excuses at the Door Madison Novotny Novo Nation Leave Your Excuses at the Door Madison Novotny Client: Marry 4-3-2020 https://www.redbubble.com/i/poster/Nobody-Cares-Work-Harder-by-Tec9/31045217.LVTDI https://bleacherreport.com/articles/2828629-ncaa-womens-basketball-tournament-2019-friday-sweet-16-scores-updated-bracket The long-term goal for Marry is to increase her shooting power and vertical jump. Working on these goals will also benefit Marry in other aspects of her game such as dribbling, defense, and sprints/endurance. For Marry to increase her shooting power, she will need to strengthen not only the upper body, but also her core. Muscles such as the deltoids, triceps, biceps, and muscles in the forearms and wrists will allow for Marry to get a shot off with more ease and power. The core muscles are important to strengthen because they will help keep Marry centered and in balance while she takes the shot. Strengthening the upper body and core will help Marry develop her dribbling skills as well. Overall fitness will help to improve the endurance aspect of her game. Increasing strength in the lower body and again in the core will help to increase Marry’s power and height when jumping. Muscles such as the calves, quads, hamstrings, and glutes will give Marry the power she is looking for. Training these muscles will also help Marry in her sprint and when she needs to crouch down and play defense. The core is important because it once again helps with balance and stability. Upper Body Exercise 1: Jogging Jogging: https://www.runsociety.com/highlight/back-to-basics-proper-jogging-and-running-techniques/ Similar to running, except go at a slower pace. You want to set a pace to where you can run for 20-30 minutes without a break. This exercise can be performed on a treadmill or outside. The goal is to increase endurance. Perform on every upper body day, prior to doing the exercises below. https://www.pinterest.com/pin/76842737367548493/ Exercise 2: Dumbbell Military Press Exercise 3: Tricep Extension https://www.pinterest.com/pin/216172850833464590/ https://gethealthyu.com/exercise/tricep-overhead-extensions/ https://weighttraining.guide/exercises/seated-dumbbell-overhead-press/ DB Military Press 1. Sit on a bench with the dumbbells resting on thighs 2. Pick the weights up and raise https://www.pinterest.com/pin/507992032953245695/ them to your shoulders so that your knuckles are pointing to the Tricep Extension ceiling and your forearm and 1. Stand with an engaged core and bicep make a 90-degree angle straight back 3. Keep the core and back tensed 2. Lift the dumbbell until your arms are and push the weights up until your straight and the dumbbell is over arms are straightened your head 4. Return to the position of step 2 3. With control, lower the dumbbell with control behind your head (careful not to hit it) 4. When your arm and bicep make less than a 90-degree angle, straighten the arms back above the Sets: 3 Reps: 10 Weight: 25lbs head Sets: 3 Reps: 12 Weight: 25lbs Exercise 4: Push Up-Plank Exercise 5: Front & Side DB Raises https://www.pinterest.com/pin/824440275505733756/ https://weighttraining.guide/exercises/alternating-dumbbell-front-raise/ https://www.pinterest.com/pin/388646642834254258/ https://weighttraining.guide/exercises/lateral-raise/ Push up-Plank (walking plank) 1. Start on your toes and elbows Front Raise on the floor, creating a line parallel to the floor 1. Stand with a straight and tensed back and core 2. Keeping the glutes, core, and back tight, extend your arms so 2. Raise each arm in front of your body until it runs parallel with the floor that you are now on your toes and hands 3. Hold for 1 second and then lower arms, with control, back to the sides of the 3. Maintain a strong core throughout the entire exercise body Side Raise 1. Stand with a straight and tensed back and core 2. Raise both arms to the side until they are parallel to the floor 3. Hold for 1 sec. Release back down with control Sets: 4 Reps: 45 seconds Sets: 3 Reps: 8 Weight: 15lbs Lower Body Exercise 1: Jump Rope Jump Rope 1. Start with the rope behind your heels and hold the handles out to your side 2. Using your wrists, flick the rope so that it is https://www.bodybuilding.com/content/jump-in-melt-fat-fast-with-jump-rope-circuit.html now at your toes and jump over it 3. Do this in one continuous motion Perform as many reps as you can do in 30 minutes https://www.coretrainingtips.com/health-benefits-of-skipping-rope-exercise/ Exercise 2: Hex Bar Deadlift Exercise 3: Box Jumps https://www.pinterest.co.uk/pin/270708627576059980/ https://experiencelife.com/article/break-it-down-the-box-jump/ https://weighttraining.guide/exercises/trap-bar-deadlift/ https://www.suppsrus.com.au/blog/training/exercise-guides/exercises- hamstrings/hamstrings-box-jumps/ Hex Bar Deadlift Box Jumps 1. Start in the center of the bar with 1. Stand about 5 inches in front of a box that your feet in line with your comes up to your mid-thigh shoulders 2. In one continuous motion, swing your 2. Grab the handles of the bar arms back, bend your knees, and hinge 3. Hinge your hips back and bend slightly at the hips your knees, similar to sitting in a 3. In another continuous motion, extend your hips, throw your arms up above your chair, but you want your knees to head, and jump be in line with your toes 4. Land lightly and with control on the box in 4. Keeping a straight back and a similar starting position tensed core, stand up holding the 5. From there, stand completely straight bar 5. It is important to not stand up using your back, but to drive through with your legs. Sets: 4 Reps: 10 Bodyweight Sets: 3 Reps: 6 Weight: 150lbs Exercise 4: Med Ball Slam to Vertical Jump Exercise 5: Stability Jumps https://nockstrength.co.uk/medicine -ball-slams-and- https://www.google.com/url?sa=i&url=http%3A%2 https://www.youtube.com/watch?v=E7fLpgqRu-o kettlebell-swings/ F%2Fhow-do-u-improve-your-vertical- jump.s3.amazonaws.com%2F531-vertical- leap.html&psig=AOvVaw2JGn2b0jqsTtboL7FpZH fU&ust=1588685521687000&source=images&cd= vfe&ved=0CAMQjB1qFwoTCKiTwYWpmukCFQ AAAAAdAAAAABAD https://www.fitpro.com/blog/index.php/box-jump-variations/ https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.a mazon.com%2FValor-Fitness -SB-Slam- Balls%2Fdp%2FB07SB1XDX7&psig=AOvVaw00zpaPVDIaniD Wob59C6su&ust=1588685678980000&source=images&cd=vfe& ved=0CAIQjRxqFwoTCKjw2capmukCFQAAAAAdAAAAABA D https://www.verticaljumping.com/exercise_selec Stability Jumps tion.html 1. Set up 5 cones, or other objects that are about 5-6 inches tall, in a straight line MB Slam to Vertical Jump about a foot apart from each other 1. Stand with the medicine ball in front of 2. Standing behind the first object, stand in you with your legs shoulder width apart a loaded position, with your hips hinges, 2. Lift the ball so that it is over your head knees bent, and arm back (just like in a and your arms are straight, but not box jump) completely locked 3. Explode up over the cone by driving 3. Slam the ball into the ground with as through the legs and jumping much force as you can 4. Land softly and with control back into a 4. As you slam the ball follow through into a loaded position squat or loaded position (arms back, hips 5. Pause for 1 second, maintaining stability hinged, and knees bent) 5. Pause for a second and then explode up, extending the knees and hips and jump as high as you can straight into the air 6. Return to loaded position Sets: 3 Reps: 5-6 Bodyweight Sets: 3 Reps: 6 Weight: 12lbs Citations Haley, Andy. “How to Use Trap Bar Deadlifts to Build Total-Body Strength.” STACK, 19 June 2017, www.stack.com/a/trap-bar-deadlift. Harris-Fry, Nick. “How To Do The Walking Plank.” Coach, Coach, 7 Apr. 2017, www.coachmag.co.uk/core-exercises/6338/how-to-do-the-walking-plank. Harris-Fry, Nick. “How To Do The Mighty Medicine Ball Slam.” Coach, Coach, 16 Oct. 2018, www.coachmag.co.uk/medicine-ball-exercises-and-workouts/6290/how-to-do-the-mighty- medicine-ball-slam. Harris-Fry, Nick. “How To Do An Overhead Dumbbell Triceps Extension.” Coach, Coach, 30 Aug. 2019, www.coachmag.co.uk/tricep-exercises/6053/how-to-do-an-overhead-dumbbell-tricep- extension. Hester, Kurt. “TD1 Minute: Vertical Jump Technique.” STACK, 15 June 2012, www.stack.com/a/vertical-jump-technique. Higuera, Valencia. “How to Do the Dumbbell Military Press.” Healthline, 20 June 2019, www.healthline.com/health/dumbbell-military-press. “The Lateral Raise: How To Do It And Five Top Form Tips.” Coach, www.coachmag.co.uk/exercises/shoulder-exercises/206/lateral-raises-–-how-do-them-and-why- you-should. .
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