LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

Performance Lacrosse Strength

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session is focused on improving performance for LaX. There are elements of different types of strength for lacrosse.

Warm-Up Blocks

Warmup Block
Circuit x 1

Start with this as your warm up for this session.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 1min each
Set Time
1 1min each h:m:s
Rub and Scrub Pelvis
reps 1min ea
Set Reps
1 1min ea
Rub and Scrub Rib and Cage
reps 1 min ea
Set Reps
1 1 min ea
ULT
Hip Bridge
reps 20
Set Reps
1 20
UMT
Half Lizard
reps 10ea
Set Reps
1 10ea

Workout Blocks

Training
Horizontal Loading

Strength Training block

ULT
Deep Squat Get Up
Set Reps Rest
1 20 45s (h:m:s)
2 20 45s (h:m:s)
3 20 45s (h:m:s)
ULT
Reverse Lunge w/ OH Reach
Set Reps Rest
1 10 45s (h:m:s)
2 10 45s (h:m:s)
3 10 45s (h:m:s)
UMT
Transverse Lunge Touchdown
Set Reps Rest
1 10 45s (h:m:s)
2 10 45s (h:m:s)
3 10 45s (h:m:s)
UMT
Rotational Squat
Set Reps Rest
1 10 45s (h:m:s)
2 10 45s (h:m:s)
3 10 45s (h:m:s)
ULT
[J] – Push Up to Step
Set Reps Rest
1 10 45s (h:m:s)
2 10 45s (h:m:s)
3 10 45s (h:m:s)
UMT
Side Crawl
Set Reps Rest
1 10 45s (h:m:s)
2 10 45s (h:m:s)
3 10 45s (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

This is your in session recovery

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 2 min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Reps
1 2 min