Water Polo Cycle 4 Week 12 August 3rd Day 1 Day 2 Day 3 Plate Warm Up x 5 Plate Warm Up x 5 Plate Warm Up x 5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Over/Under/Over Over/Under/Over Over/Under/Over Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Band Abduction x 5 Band Abduction x 5 Band Abduction x 5 Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell REST REST REST Clean First Pull (Power Position) 4 x 3 90 sec. DB Push Press 3 x 3 e.a. 60 sec. Clean First Pull (Power Position) 4 x 3 90 sec. ss Bridges 3 x 10 ss S.L. Bridges 3 x 10 ss Bridges 3 x 10 ss Ankle Band Series 1 x 15 ss Ankle Band Series 1 x 15 Back Squat 70% x 4 90 sec. Step Ups x 3 e.l. 90 sec. Reverse Lunge x 6 90 sec. ss Cable Ext. Rot. 2 x 15 80% x 3 2 min. ss Lying 90/90 2 x 15 x 3 e.l. 90 sec. ss Cable Ext. Rot. 2 x 15 each arm x 6 2 min. 90% x 1 3 min. x 3 e.l. x 6 95% 2 x 1 3 min. 1 arm DB Shoulder Press x 3 90 sec. Bench Press 70% x 6 90 sec. RDL's(use squat max) 90% 3 x 3 90 sec. ss Band Dorsiflexion 2 x 15 x 3 90 sec. 80% x 3 2 min. Incline Bench Press 3 x 3 x 3 90% x 1 3 min. Lat. Pull Down 3 x 6 60 sec. S.L. Machine Hamstring Curls 3 x 3 e.l. 60 sec. 95% 2 x 1 3 min. 45 degree Delt Raise 3 x 6 Alt. DB Bent Over Row (no bench) 3 x 6 e.a. RDL's(use squat max) 95% 3 x 2 2 min. Standing Cable Row 3 x 6 60 sec. Lying DB Rear Delt Raise 3 x 6 60 sec. Bent Over Row 3 x 6 Machine Hamstring Curls 3 x 4 Lying 90/90's 2 x 15 Bent Over Shoulder Press 3 x 8 60 sec. Any Bicep Exercise 3 x 6 60 sec. Any Bicep Exercise 3 x 6 60 sec. Lat Pulldown 3 x 6 Tricep Pushdown 3 x 6 Any Tricep Exercise 3 x 6 Any Tricep Exercise 3 x 6 60 sec. Forearm series 1 x 10 each way Wrist Roller 2 x 1 Forearm Series 1 x 15 each way Choose Core : see water polo core sheet Shoulder Program see website Choose Core : see water polo core sheet Planks 2 x 2 min. Shoulder Program see website Side Planks 2 x 30 sec. Dead Bug 2 x 90 sec. Super Hero 2 x 90 sec. Shoulder Program see website Water Polo Cycle 4 Week 13 August 10th Day 1 Day 2 Day 3 Plate Warm Up x 5 Plate Warm Up x 5 Plate Warm Up x 5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Over/Under/Over Over/Under/Over Over/Under/Over Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Band Abduction x 5 Band Abduction x 5 Band Abduction x 5 Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell REST REST REST Clean First Pull (Power Position) 4 x 3 90 sec. DB Push Press 3 x 3 e.a. 60 sec. Clean First Pull (Power Position) 4 x 3 90 sec. ss Bridges 3 x 10 ss S.L. Bridges 3 x 10 ss Bridges 3 x 10 ss Ankle Band Series 1 x 15 ss Ankle Band Series 1 x 15 e.w. Back Squat 70% x 4 90 sec. Step Ups x 3 e.l. 90 sec. Reverse Lunge x 6 90 sec. ss Cable Ext. Rot. 2 x 15 80% x 3 2 min. ss Lying 90/90 2 x 15 x 3 e.l. 90 sec. ss Cable Ext. Rot. 2 x 15 each arm x 6 2 min. 90% x 1 3 min. x 3 e.l. x 6 95% x 1 3 min. 1 arm DB Shoulder Press x 3 90 sec. Bench Press 70% x 6 90 sec. 100% x 1 ss Band Dorsiflexion 2 x 15 x 3 90 sec. 80% x 3 2 min. RDL's(use squat max) 95% 3 x 2 90 sec. x 3 90% x 1 3 min. Incline Bench Press 3 x 3 S.L. Machine Hamstring Curls 3 x 3 e.l. 60 sec. 95% x 1 3 min. Lat. Pull Down 3 x 6 60 sec. Alt. DB Bent Over Row (no bench) 3 x 6 e.a. 100% x 1 45 degree Delt Raise 3 x 6 Lying DB Rear Delt Raise 3 x 6 60 sec. RDL's(use squat max) 95% 3 x 2 2 min. Standing Cable Row 3 x 6 60 sec. Lying 90/90's 2 x 15 Bent Over Row 3 x 6 Machine Hamstring Curls 3 x 4 Any Bicep Exercise 3 x 6 60 sec. Bent Over Shoulder Press 3 x 8 60 sec. Any Bicep Exercise 3 x 6 60 sec. Any Tricep Exercise 3 x 6 Lat Pulldown 3 x 6 Tricep Pushdown 3 x 6 Wrist Roller 2 x 1 Any Tricep Exercise 3 x 6 60 sec. Forearm series 1 x 10 each way Forearm Series 1 x 15 each way Choose Core : see water polo core sheet Shoulder Program see website Planks 2 x 2 min. Choose Core : see water polo core sheet Side Planks 2 x 30 sec. Shoulder Program see website Dead Bug 2 x 90 sec. Super Hero 2 x 90 sec. Shoulder Program see website Water Polo Cycle 4 Week 14 August 17th Day 1 Day 2 Day 3 Plate Warm Up x 5 Plate Warm Up x 5 Plate Warm Up x 5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Over/Under/Over Over/Under/Over Over/Under/Over Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Band Abduction x 5 Band Abduction x 5 Band Abduction x 5 Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell REST REST REST Clean First Pull (Power Position) 4 x 3 90 sec. DB Push Press 3 x 3 e.a. 60 sec. Clean First Pull (Power Position) 4 x 3 90 sec. ss Bridges 3 x 10 ss S.L. Bridges 3 x 10 ss Bridges 3 x 10 ss Ankle Band Series 1 x 15 ss Ankle Band Series 1 x 15 e.w. Back Squat 70% x 4 90 sec. Step Ups x 3 e.l. 90 sec. Reverse Lunge x 6 90 sec. ss Cable Ext. Rot. 2 x 15 80% x 3 2 min. ss Lying 90/90 2 x 15 x 3 e.l. 90 sec. ss Cable Ext. Rot. 2 x 15 each arm x 6 2 min. 90% x 1 3 min. x 3 e.l. x 6 100% x 1 3 min. 1 arm DB Shoulder Press x 3 90 sec. Bench Press 70% x 6 90 sec. 100%+ x 1 ss Band Dorsiflexion 2 x 15 x 3 90 sec. 80% x 3 2 min. RDL's(use squat max) 95% 3 x 2 90 sec. x 3 90% x 1 3 min.