MARAUDER STRENGTH
NAME:
HOUR:
1st HOUR ATHLETIC FITNESS
MONDAY
Rep
Goal
3-1
3-8
3-15
3-22
3-29
WEDNESDAY
Rep
Goal
Barbell Front Squat Press
8-10
Barbell Bench Press
8-10
Barbell Squat
8-10
Hammer Iso-Row
8-10
Trap Bar Deadlift
(Medium Handles)
8-10
Barbell Incline Press
8-10
Dumbbell RDL
8-10
Rope Chins +
5 Neutral Grip Negatives
Max
Trap Bar Shrugs
(Shoulders High & Squeeze)
8-10
Dumbbell Bench Press
8-10
Pendulum Squat
8-10
1 Arm Dumbbell Row
(2 Point Stance—No Bench!)
Iso-Leg Curl
8Rt.-8Lt.
8Rt-8Lt
Hammer Bench Press
(Tight Elbows)
8-10
H-Squat
8-10
DY Row
(Palms Up)
8-10
Glute & Ham Roller
(Pause on way down & up)
8-10
Hammer Incline Press
(Drop Elbows)
8-10
Seated Calf Raise
12-15
Hammer Rear Deltoid Row
8-10
10Rt-10Lt
Hammer Shoulder Press
8-10
3-Way Neck
(Hammer Machine)
8-8-8
Ground Base Power Pull
8-10
Kelso Shrug w/Band
(Up & Back)
15
Hammer Military Press
8-10
Manual Lateral Raise
10-12
Tibia Raise
Gripper Machine
(Overhand/Underhand)
Sledge Walk
IMPROVEMENTS
15/15
3 Up/3 Dn
Shoulder Matrix
See Wall
Posting
IMPROVEMENTS
FAITH-FAMILY-FOCUS-FIGHT-FINISH-FUN
“We will be the toughest, Best Conditioned, Most Disciplined
and Hardest Working Athletes in the State!!”
3-3
3-10
3-17
3-24
3-31
MARAUDER STRENGTH
1st HOUR ATHLETIC FITNESS
FRIDAY
Rep
Goal
Jammer Triple Extension
(Explode Hips & Punch)
6
Jammer Rotation
(Rotate Hips & Push Thru)
6
GB Triple Extension (Explode
Hips Thru)
6
Dumbbell ¼ Squat Jump
(Explode out of Jump)
6
6-8
Ground Base Push/Pull
(Twist Hips)
6-6
Plyometric Push Up
Max
Medicine Ball Slams
6
Cable Twist
(Arms Straight/ Twist Hips)
6Rt-6Lt
Manual Hip Flexion
6Rt-6Lt
Manual Clamshells
6Rt-6Lt
3-Way Neck
(Manual w/Partner)
3-12
3-19
3-26
Strength Goal Setting
10 Repetition Maximum
4-2
Pendulum
Squat
Barbell Bench
Hammer
Iso-Row
Goal
Hip & Back Extension
(Fire Legs Out!!)
Maxx Trainer
3-5
10 Reps
Did you achieve your 3 goals? Why or Why Not? Explain how Hard Work, Discipline & Commitment can
help you achieve your goals.
5-5-5
10-12
3-Way Triceps Extension
(Manual)
IMPROVEMENTS
5-5-5
10 Reps
Week 5
Actual
6
Manual Biceps Curls
(PVC Pipe)
10 Reps
FAITH-FAMILY-FOCUS-FIGHT-FINISH-FUN
“We will be the toughest, Best Conditioned, Most Disciplined
and Hardest Working Athletes in the State!!”
MARAUDER STRENGTH
1st HOUR ATHLETIC FITNESS