this page takes a while to load…. Day One, Three & Five

Warm up 10-20 minutes Use a stationary bike or eliptical glider.		Stretch Stretching is probably to most overlooked exercise. You must stretch to increase flexibility and avoid muscle pulls. Don’t stretch unless you have warmed up
Bench Press: 4 sets of 10 Don’t arch your back or dip your shoulders when performing this exercise. Your spine should not arch up when performing this exercise. You will get stronger quicker if you don’t have to squirm to complete your reps. Putting your knees up is a good way to keep your spine flat. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult		Pec Fly 3 sets of 10. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult.
Behind Neck (Military) Press 3 sets of 10 Don’t kill yourself on this one. Use light weight until you develop the technique. Have the spotter ready to grab your triceps instead of the bar (this lady isn’t spotting correctly). Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult.		Standing Row 3 sets of 10 Keep your back straight. Don’t dip your chin to meet the weight. You can place your hands closer together than this picture. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult
Curls 3 sets of 10 Keep your elbow still. Your elbow should hinge without waivering.		Seated Row 3 sets of 10. Keep your shoulders back and above your hips. Don’t let your spine curve too much when releasing the weight. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult.

Day Two, Four & Six (rest on day 7)

Warm up 10-20 minutes Use a stationary bike or eliptical glider.			Stretch Stretching is probably the most overlooked exercise. You must stretch to increase flexibility and avoid muscle pulls. Don’t stretch unless you have warmed up.
Seated Leg Extension 3 sets of 10 Extend the legs and hold for a two second count. Bring the legs down twice as slow as you brought them up. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult.			Lying Leg Curl 3 sets of 10 Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult.
Squat 3 sets of 10 Feet should be shoulder width apart. Don’t squat with your knees below 90 degrees if it bothers your knees. Increase the weight 5-10 lbs after each set. The first set should feel too easy but the last set should be difficult			Calf Raise 3 sets of 10
Stomach Crunch 3 sets of 10 Don’t raise your lower back off the ground.			Back Extensions 3 sets of 10
Cardio Lacrosse is a game of short bursts of speed and recovery. Running long distance won’t condition you for this. Don’t run more than 2 miles. Find a field or a track. Either run to it, or run around it. Get warmed up (with a 1 mile jog) and then stretched out. Try some of the following exercises to increase your stamina.
Sprints Sprinting is your best form of rest and recover. But don’t stop there. Be creative, sprint stairs or 20 yard high knee sprints.		Lunge Walk: 3 sets (15 yards up and back) Keep your back straight and your shoulders above your hips. We will be doing lots of these. You might as well get ready.