Weight Training

Week of February 18-22

Monday, February 18
NO SCHOOL—PRESIDENT’S DAY

Tuesday, February 1
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/ Core Workout
-Pyramid
*Parallel Squats
-6-4-2/3 x 15
*Lunges/Sit Ups
*Deadlift/Bicycle Abs
*Kneel Ups/Froggie Abs
3. Cool Down: Stretch

Wednesday, February 20
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning
-Up & Overs x 10
3. Cool Down: Stretch

Thursday, February 21
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Lower Body/Core Workout
-Pyramid
*Bench Press
*Incline Press
-6-4-2/3 x 15
*Reverse Flies/Push Ups
*Upright Rows/Punches

Friday, February 22
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Ultimate Frisbee
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of February 11-15

Monday, February 11
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Up & Over
2. Lower/Upper Body/Core Workout
-2 x 30 Second Rotations
*Hammer Machines
*Bench Press
*Parallel Squats
*Incline Press
*Ab Rollers
*Leg Extensions/Curls
3. Cool Down: Stretch

Tuesday, February 12
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower/Upper Body/ Core Workout
-2 x 30 Second Rotations
*Hip Press/Squat Machines
*Floor Bench
*Throws Downs
*Lunges
*Arm Curls
*Ab Machine
3. Cool Down: Stretch

Wednesday, February 13
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning
-(Stairs x 3, Up & Over) x 5
3. Cool Down: Stretch

Thursday, February 14
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper/Lower Body/Core Workout
-2 x 30 Second Rotations
*Hip Press/Hammer Machine
*Sit Ups
*Bent Over Rows
*Deadlift
*Toe Touches
*Lat. Pulls

Friday, February 15
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Soccer
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of February 4-8

Monday, February 4
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Up & Over
2. Lower Body/Core Workout
-10-8-6/3 x 15
*Box Squat/Roll Outs
*Deadlift/Plate Abs
*Calf Raises/Throw Downs
*Glut-Ham Raises/Toe Touches
3. Cool Down: Stretch

Tuesday, February 5
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-10-8-6/3 x 15
*Bench Press/Arm Curls
*Pull Ups/Skull Crushers
*Military Press/Bar Rolls
*Shrugs/Wrist Curls
3. Cool Down: Stretch

Wednesday, February 6
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning
-Stairs x 3, Up & Over
3. Cool Down: Stretch

Thursday, February 7
NO SCHOOL—PARENT/TEACHER CONFERENCES

Friday, February 8
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Wiffle Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of January 28-February 1

Monday, January 28
Objective: Participate in individual and circuit training workout.
1. Warm Up: Up & Over
2. Lower Body/Core Workout
-2 x 30 Seconds
*Box Squat/Sit Ups
*Lunges/Roll Outs
*Deadlift/Hanging Abs
*Straight Leg Deadlift/Toe Touches
*Leg Extensions/Leg Curls
*Calf Raise Machine/Ab Machine
*Hip Press/Machine Squats
3. Cool Down: Stretch

Tuesday, January 29
Objective: Participate in individual and circuit training workout.
1. Warm Up: Dot Drill
2. Upper Body Workout
*Bench Press/Platform Pushups
*Pull Ups/Flies
*Incline Press/Dips
*Bent Over Rows/Bent Rows
*Seated Arm Curls/Wide Lat. Pulls
*Hammer Machines
3. Cool Down: Stretch

Wednesday, January 30
Objective: Introduce muscular strength drills to improve agility.
1. Warm Up: Dot Drill
2. Conditioning
-2 x 30 Seconds
*Push Ups
*Six Inch Kicks
*Lunges
*Dips
*Toe Touches
*Step Ups
3. Cool Down: Stretch

Thursday, January 31
Objective: Participate in individual and circuit training workout.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 30 Seconds
*Hammer Machines
*Underbar Pullups/Plate Raises
*Floor Bench/Skull Crushers
*Seated Military Press/Wrist Curls
*Bent Over Rows/Upright Rows
*Seated Arm Curls/Wide Grip Lat. Pulls
3. Cool Down: Stretch

Friday, February 1
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose Teams
3. Alternate Activity: Matt Ball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of January 21-25

Monday, January 21
NO SCHOOL—MARTIN LUTHER KING HOLIDAY

Tuesday, January 22
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Bench Press
-Lift/Spot
3. Max. Out: Bench Press
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)

Wednesday, January 23
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Test: 12 Minute Run
3. Cool Down: Stretch

Thursday, January 24
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Incline Press Technique
-Lift/Spot
3. Max. Out: Incline Press
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)

Friday, January 25
Objective: Perform and complete evaluations and assessments.
1. Warm Up: Dot Drill
2. Review: Parallel Squat Technique
-Lift/Spot
3. Max. Out: Parallel Squat
-5-3-1
*5-3 (Test Weight)
*1 (Maximum)
-Add in small increments
-Record
4. Cool Down: 2 Sets of 10 Repetitions (Light Weight)
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Max Out:
-Bench Press
-Incline Press
-Parallel Squat
3. 12 Minute Run


Week of January 14-18

Monday, January 14
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Lower Body/Core Workout
-2 x 10 Repetitions
*Parallel Squat/Roll Outs
*Deadlift/Straight Leg Deadlift
*Lunges/Hanging Abs
*Calf Raises/Sit Ups
3. Cool Down: Stretch

Tuesday, January 15
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Power Clean
*Incline Press/Gorilla Curls
*Under Bar Pull Ups/Dumbbell Push Ups
*Bent Over Rows/Dips
3. Cool Down: Stretch

Wednesday, January 16
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 8
3. Cool Down: Stretch

Thursday, January 17
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Power Clean
*Incline Press/Gorilla Curls
*Under Bar Pull Ups/Dumbbell Push Ups
*Bent Over Rows/Dips
3. Cool Down: Stretch

Friday, January 18
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Alternate Activity: Basketball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning


Week of January 7-11

Monday, January 7
Objective: Perform proper fitness and exercise techniques.
1. Review: Classroom Policies and Procedures
2. Review: Warm Up
-Dot Drill
3. Conditioning:
-3 x 30 Seconds
*Sit Ups
*Push Ups
*Lunges
5 x Up and Overs
4. Cool Down: Stretch

Tuesday, January 8
Objective: Participate in individual and circuit training workout program.
1. Warm Up: Dot Drill
2. Review: General Lifting/Spotting Techniques
3. Upper Body Workout
-2 x 10 Repetitions
*Bench Press/Arm Curls
*Incline Press/Platform Push Ups
*Upright Rows/Dips
*Reverse Flies/Flies
4. Cool Down: Stretch

Wednesday, January 9
Objective: Develop respiratory endurance.
1. Warm Up: Dot Drill
2. Conditioning: Up and Overs x 8
3. Cool Down: Stretch

Thursday, January 10
Objective: Display proper lifting techniques to develop specific muscle groups.
1. Warm Up: Dot Drill
2. Upper Body Workout
-2 x 10 Repetitions
*Floor Bench/Wrist Curls
*Shoulder Press/Bent Rows
*Upright Rows/Bent Over Rows
*Shrugs/Plate Raises
4. Cool Down: Stretch

Friday, January 11
Objective: Perform proper fitness and exercise techniques.
1. Warm Up: Dot Drill
2. Choose: Teams
3. Alternate Activity: Volleyball
______________________________________________________________________________
Evaluation/Assessment:
1. Daily Participation
2. Conditioning
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