Scribd
Upload
67 views13 pages

Pre Lift Routine Exercise Guide

This document contains several workout routines organized by name, period/week, and exercise. Each routine includes a pre-lift warm-up, bending/mobility exercises, activation exercises, and sometimes stretches. For example, one routine includes vertical jumps and catches for pre-lift, standing medicine ball chest passes for bending, spiderman moves for rolling, lateral line hops for flow, and standing javelin slams for activation. The routines focus on a variety of jumping, throwing, catching, and mobility exercises using equipment like medicine balls, ropes, and hurdles.

Uploaded by

api-646128380
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
67 views13 pages

Pre Lift Routine Exercise Guide

This document contains several workout routines organized by name, period/week, and exercise. Each routine includes a pre-lift warm-up, bending/mobility exercises, activation exercises, and sometimes stretches. For example, one routine includes vertical jumps and catches for pre-lift, standing medicine ball chest passes for bending, spiderman moves for rolling, lateral line hops for flow, and standing javelin slams for activation. The routines focus on a variety of jumping, throwing, catching, and mobility exercises using equipment like medicine balls, ropes, and hurdles.

Uploaded by

api-646128380
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 13

Name

Pre Lift Routine Long Jump + throw 3x3


Bending School MB step pass 3x 8
Roll thoracic extension and rotation
Flow SL pogos 3 x 3 each side
Activate CM MB slams 3x8
Hip RockBacks 3x5 each side

Name
Pre lift Routine Rot. long jump 3x3
Bending School MB rot throw 3x8 each side
Roll Bear hold 30 sec
Flow SL vertical jumps 3x3 each side
Activate Mb Chest Pass 3x8
Cat Camel 3x5

Name
Pre lift routine Box jumps 3x3
Bending School 1/2 Kneeling lateral MB toss 3x8
Roll Bear crawl 3x5
Flow SL long jumps 3x3 each side
Activate MB step slam pass 3x8
Standing thoracic rot. 3x5
RHODY RAMS
PERIOD Wk 1
Pre Lift Routine Lateral shuffle (5 m) 3 x 3 each side
Bending School MB Chest Pass 3x5
tion Roll Spiderman Thorcic 3x5 each side
e Movement Skater hops 3x2
Activation Overhead MB Toss 3x5
ide Skips Runners Stretch 15 sec each side

PERIOD Wk 2
Pre Lift Routine Fast Feet 10 sec 3x
de Bending School MB squat 3x5
Roll Frog hips Stretch 3 x5
side Movement Split Squats 3x2 each side
Activation Kneeling MB slam 3x5 each side
Skips Couch stretch 15 sec each side

PERIOD Wk 3
Pre lift Routine Mini Hurdles 3x3
3x8 Bending School MB squat and throw 3x5
Roll Pigeon stretch 3x5 each side
de Movement SL mini hurdles 3x2 each side
Activation MB rot. throw 3x5 each side
5 Skips travelling butterfly 3x5
MS
PROGRAM
ch side Pre Lift Routine Long Jump and Catch 3 x3
Bending School SL MB Chest Pass 3 x 5
h side Roll Foam Roll Thoracic Extension Mobilization 3x 5
Flow SL Lateral Line Hop 3 x 3
5 Activate CM MB Slams 3x5
h side Banded ankle distraction 3x5 each side

PROGRAM
Pre lift routine Rot. long Jump and throw 3x3
Bending school MB RDL 3x5
Roll thoracic extension and rotation 3x5
de Flow SL Step up into high knee march 3x3 each side
h side Activate Overhead Mb toss 3x5
side 90/90 hip rotation 3x5 each side

PROGRAM
Pre Lift Routine Depth jumps 3x2
5 Bending School SL RDL 3x5
side Roll Spiderman thoracic 3x5 each side
side Flow SL rev. lunge 3x3 each side
ide Activate Broad jump MB chest pass 3x5
Lying hip rotations 3x5 each side
x3
5
bilization 3x 5
3

ach side

3x3

on 3x5
x3 each side

side

h side
ide
3x5
h side
Name
Pre Lift Routine Vertical Jump + Catch (:02) 3x3
Bending School Standing MB Chest Pass 3x8 (10-16)
Roll Spiderman Thoracic 3x5 ea.
Flow SL Lateral Line Hop + Catch (:02) 3x3 ea.
Activation Standing JB Slams 3x8 (15+)
Runners Stretch 3x5 ea.
RHODY RAMS
PERIOD Week 4
3x3 Pre Lift Routine Lateral Long Jump (:02) 3x3
0-16) Bending School MB Cross Behind Shotput 3x5 ea. (10-16)
a. Roll Quadruped Thoracic 3x5 ea.
) 3x3 ea. Movement Heiden Quick/ Quick + Stick 3x2 ea.
+) Activation Standing JB Diagonal Chop 3x5 ea. (10+)
Skips Frog Occilations 3x5 (:03)
MS
PROGRAM Isometric
x3 Pre Lift Routine Vertical Jump +1/4 Turn Catch 3x3 ea.
a. (10-16) Bending School Standing MB Side Twist Pass 3x5 ea. (10-16)
a. Roll 90/90 Thoracic Rotation 3x5 ea.
3x2 ea. Flow SL Vertical Jump + Catch (:02) 3x3 ea.
ea. (10+) Activation Standing JB Slam (15+)
3) Double Leg Straight Leg 3x5 (:03)
3x3 ea.
ea. (10-16)
5 ea.
3x3 ea.

(:03)

You might also like