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10/26/2009 6:15:41 PM -
LOWER ACCUMULATION Week 1 Day 1

14 weeks out. Time to pick it up!

lacrosse ball work

Foam Roller
Quads, IT Bands, Adductors

Free squat raw
135x5
225x5
335x5x6 (50%)

1) Lat Pulldown
Moderate-6x10 (2-2-X)

2A) Lying Leg Curls
140x6x10 (2-1-X)

2B)Pulldown Abs
HEAVY-6x10
these were heavy enough my feet were sliding around on the floor on the way up because it was lifting me off of the ground

3) 45 Degree Back Raise
BW-6x10 (2-2-X)

4) Neck
25x3x20 (1-1-1)




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