Winter Workouts 2022-23 For Players sets/reps/weight Name 11/29 12/1 Cardio Bike 12-15/distance Treadmill Other Shoulder military press 3/10-12/ Hamstring lunges 2/10-12/ Wrist curls 1/10-12 raises 1/10-12 pour the water 1/10-12 Quad dumbbell squats 2/10-12/ Core Chest Push up shoulder touch 2/max Back Lawnmower Pulls 2/10-12/ Plyos Jump Rope 3 x :30-1:00 Special Workout Rules: 1. Arrive at the track upstairs at least 5 minutes before your class starts; jog 3, then walk one, jog one until class starts. 2. BYOW 3. Please do not converse w/ friends or family during the workouts. 4. Bring your phone and put it on airplane mode. 5. It the exercise requires a spotter, you must have one. 6.Bring a towel and use the paper towels to sanitize the equipment after use. 7. Remember, you around the public; represent yourself and your program appropriately. 8. Return all equipment. 9. 39 workouts earns the shirt 10. Always be polite to other Y members. 11. Complete the weight you used in each box 12. Consult with a coach to customize the workout to match your needs 13. Change up to 2 excercises per week; always consult a coach. 14. If you finish the workout, notify your coach.

	A	B	C	D	F	G
1	PLAYERS--enter your personalized results for each workout	Okay
2				sets/reps/weight
3	Name

4			11/29	12/1	12/8 (new workouts)
5	Cardio				Cardio
6	Bike		10-12/distance		Bike	10-12/distance
7	Treadmill				Treadmill
8	Others				Others
9	Shoulder				Shoulder
10	military press		3/10-12/		military press	3/10-12/
11
12	Hamstring				Hamstring
13	SL Romanian deadlift		2/10-12/		RDL	2/10-12/
14
15	Wrist				Wrist
16	curls		1/10-12		curls	1/10-12
17	raises		1/10-12		raises	1/10-12
18	pour the water		1/10-12		pour the water	1/10-12
19
20	Quad				Quad
21	dumbbell squats		2/10-12/		Split squat jumps	2/10-12/
22
23	Core				Core
24	Marine core exercises				Russian Twists w/med ball	2x 12 on both sides
25
26	Chest				Chest
27	Push up shoulder touch		2/max		Push up shoulder touch	2/max
28
29	Back				Back
30	Lawnmower Pulls		2/10-12/		Seated Bar Chin Pull	2/10-12/
31
32	Plyos				Plyos
33
34
35	Special				Special
36	Row		2 min/distance		Row	2 min/distance
37
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39	Workout Rules:
40
41	1. Arrive at the track upstairs at least 5 minutes before your class starts; jog 3, then walk one, jog one until class starts.
42	2. BYOW
43	3. Please do not converse w/ friends or family during the workouts.
44	4. Bring your phone and put it on airplane mode.
45	5. It the exercise requires a spotter, you must have one.
46	6.Bring a towel and use the paper towels to sanitize the equipment after use.
47	7. Remember, you around the public; represent yourself and your program appropriately.
48	8. Return all equipment.
49	9. 39 workouts earns the shirt
50	10. Always be polite to other Y members.
51	11. Complete the weight you used in each box
52	12. Consult with a coach to customize the workout to match your needs
53	13. Change up to 2 excercises per week; always consult a coach.
54	14. If you finish the workout, notify your coach.
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