Champions Lacrosse Academy
Functional Fitness, General FitnessThis program is designed for Fundamental Strength. It is a 4 week course with 7 days of workouts and goals.
Day 1 is Chest and Triceps.
Day 2 is Back and Biceps.
Day 3 is Animal Movements and Mobility.
Day 4 is Legs.
Day 5 is Shoulder and Core.
Day 6 is Get out and play day.
Day 7 is Active Recovery and Prep for the next week.
Carbohydrate Sources: Sweet potatoes, Jasmin rice, vegetables, fruits and oats.
Fat Sources: Avocado, almonds, peanut butter, salmon and egg yolks.
Protein Sources: Chicken, eggs, lean beef, fish and turkey.
Foods to Avoid: Fast food, processed food, fried foods, sugar drinks, candy, alcohol.
Health & Fitness Tips: Stay hydrated, drink 2-3 liters of water daily. Rest: Get 8 hours of sleep.
Slow State Cardio: 30 minutes 5 days a week.
Consistent: Success doesn't come from what you do occasionally, it comes from what you do consistently.
1 sessions per week
Must use App app to view and log training
Program Training
Recovery
A
Active Recovery: Walk and Stretch
Warm up: 10-20 min of bike or walk Mobility: 10-15 min of stretching and foam rolling and add in 2 min of sitting in a low squat.
A
5-30min of Cardio
B
Head to Toe Stretch
C
Push Ups
2 x 25
D
Incline Bench Press
2 x 10
E
DB Bench Press
2 x 10
F
DB Fly
2 x 10
G
Dip
2 x 10
H
Tricep Rope Pulldowns
2 x 10
I
Seated Overhead DB Extension
2 x 1
J
Cool Down Stretch
A
5-30min of Cardio
B
Head to Toe Stretch
C
Pull-Up
2 x 10
D
1-Arm DB Row
2 x 10
E
Seated Row
2 x 10
F
Lat Pulldown
2 x 10
G
EZ Bar Curl
2 x 10
H
DB Bicep Curls
2 x 10
I
Preacher Curl
2 x 10
J
Cool Down Stretch
A
Head to Toe Stretch
B
GMB Animal Movements
A
5-30min of Cardio
B
Head to Toe Stretch
C
Back Squat
2 x 10
D
RDL
2 x 10
E
Walking Lunges
2 x 10
F
Lying Leg Curl
2 x 10
G
Leg Extension
2 x 10
H
Calf Raise
2 x 10
I
Cool Down Stretch
A
5-30min of Cardio
B
Head to Toe Stretch
C
DB Shoulder Press
2 x 10
D
DB Lateral Raise
2 x 10
E
Bent Over Rear Delt Fly
2 x 10
F
DB Shrug
2 x 10
G
GHD Sit-Up
2 x 10
H
Russian Twist
2 x 10
I
Cool Down Stretch
A
Head to Toe Stretch
B
Hike, Ski, Surf, Run, Jump Play
