Uni Lacrosse Workout Page

TUESDAY -

  1. STRETCH

  2. 30 minutes on the bike

  3. Dumbbell curls - 3 sets - 10 reps

  4. Dumbbell lat pull-ups – 3 sets each side – 10 reps

  5. Dumbbell incline bench press – 4 sets -10 reps

  6. Dumbbell shrugs – 4 sets - 10 reps

  7. Lat machine – 4 sets - 10 reps

  8. Bench press – 4 sets - 10 reps

  9. Push-ups - 3 sets - 25 reps

  10. Sit-up-crunches – 3 sets – 30 reps

  11. Miracle Mile


WEDNESDAY -

  1. STRETCH

  2. 30 minutes on the bike

  3. Leg press – 3 sets – 10 reps

  4. Leg-raises – 3 sets – 10 reps

  5. Leg curls – 3 sets – 10 reps

  6. Lunges – 3 sets – 10 reps

  7. Calf-raises – 3 sets – 10 reps

  8. Sit-up-crunches #2 – 3 sets – 30 reps

  9. Push-ups - 3 sets - 25 reps

  10. Sit-up-crunches #1 – 3 sets – 30 reps

  11. Miracle Mile



THURSDAY - 

  1. STRETCH

  2. 30 minutes on the bike

  3. Dumbbell curl – 3 sets – 10 reps

  4. Dumbbell lat pull-ups – 3 sets each side – 10 reps

  5. Calf-raises – 3 sets – 10 reps

  6. Bench press – 3 sets – 10 reps

  7. Leg press – 3 sets – 10 reps

  8. Leg curls – 3 sets – 10 reps

  9. Lunges – 3 sets – 10 reps

  10. Push-ups - 3 sets - 25 reps

  11. Sit-up-crunches – 3 sets – 30 reps

  12. Miracle Mile

Please follow the weekly workout routine listed, good health now will be the key to holding a trophy at the end of the season.  


As always, continue with your daily wall ball routine to improve and to unlock your true potential.  


Study your offensive and defensive plays, so that you are able to play and have fun when you take the field in the Spring.


This workout will help you build up the  necessary muscle areas that we use the most in the sport of lacrosse:  A strong upper body to shoot, pass and fend off defenders and their hits.  A strong lower body to maintain a good base to play solid defense.  Endurance to give you the ability to run for long periods of time, so that you may be productive in practices or games.

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