Saint Francis University Athletics

Freshman Summer Workouts
Cycle 1	DOWNLOAD [pdf]
Cycle 2	DOWNLOAD [pdf]
Cycle 3	DOWNLOAD [pdf]
All workouts are password protected. To gain access to this area, please contact the Strength & Conditioning Office at chutsko@francis.edu.

Warm-up
Dynamic Warm-up

Vertical Core
Medicine Ball (MB) Overhead (OH) Throw
MB Side-Toss
MB Scoop
MBl Single Arm (SA) Punch
MB OH Dribble
MB Jackhammer
MB Windwill
Plate OH Side Bend (Lunge position)
Freemotion (FM) Pull-Down (Or Lat Pull-down)
FM Twist (Or any other cable machine)
FM High/Lo Chop (Or any other cable machine)
FM Kneeling Chop (Or any other cable machine)
MB Parter Side Toss
MB Stride and Throw
Plate Lunge Matrix
MB Lunge and Reach
3-Way MB RDL and Reach
DB Side Bend

Core
Iron Cross (IC) Back Extension
Single Leg (SL) Back Extension
SB Hip-Bridge
Ab-Wheel Roll-out
Barbell (BB) Roll-out
Hanging Knee Raise
Plank Hold

Olympic Lifts
Single Arm DB Snatch
Push Press
Push Jerk
Hang Snatch
Clean (from floor)

Lower Body
Dumbbell (DB) Front Squat
Elevated Deadlift
Deadlift
RDL
DB RDL
Single Leg DB RDL
Back Extension
Stability Ball (SB) Leg Curl
SB Single Leg Curl
DB Walking Lunge
BB Lunge (forward)
Reverse BB Lunge
Split Squat w/ Rear Foot Elevated (RFE)
Goodmorning
Squat
DB Split Squat w/ RFE
Front Squat
Plate OH Walking Lunge
Box Jump
DB Squat Jump
DB Split Squat


Upper Body
Shoulder Press
DB Shoulder Press
Pull-Up
Chin-up
Neutral Grip Pull-up
Bench Press
DB Bench Press
Single Arm DB Row (supported)
2-Arm DB Row
Single Arm DB Row (unsupported)
BB Row (Underhand)
Single-Arm DB Shoulder Press
Plank Row
DB Push-up to Row
Inverted Row
Reverse Flye
SB Reverse Flye
Glute Ham (GH) Reverse Flye

Recovery
Band Strech
Kneeling Hip-Flexor Series
Pigeon Stretch
6-Point Hip Stretch