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I will be able to bench 25 lbs. by June by gradually increasing the amount of weight I bench everyday. 

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I will be able to bench 25 lbs. by June by gradually increasing the amount of weight I bench everyday. 

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I will be able to score a 40 or higher on my pacer test.

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I will be able to score a 40 or higher on my pacer test.

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I will be able to touch my toes easily and reduce the pain in my shoulder when I stretch by stretching everyday before working out. 

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I will be able to touch my toes easily and reduce the pain in my shoulder when I stretch by stretching everyday before working out. 

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Exercise Profile

Target Muscle Group

Biceps

Incline Dumbbell Curl Overview

Incline Dumbbell Curl Instructions

Incline Dumbbell Curl Tips

1. Don't allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn't shift forward in the socket as you lower the weight.

2. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.

3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

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Incline Dumbbell Curl: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Don't allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn't shift forward in the socket as you lower the weight. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.

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Exercise Profile

Target Muscle Group

Triceps

Close Grip Bench Press Overview

Close Grip Bench Press Instructions

Close Grip Bench Press Tips

1. Technique first, weight second - no one cares how much you bench if you get injured.

2. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. To keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.

3. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.

4. The elbows will be tucked more than a normal bench due to the decrease grip width but if you experience shoulder pain during this variation you may have to slightly tweak grip width and elbow tuck to provide more space within the shoulder capsule.

5. Arching may be advisable depending upon your goals but ensure that most of the arch comes from the mid to upper back and not your lower back. If your lower back is cramping as you set up for the lift, you're out of position and putting yourself at risk for potential injury.

6. The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, look into board presses or accommodating resistance with chains or bands.

7. As the bar descends, aim for your sternum (breastbone) or slightly below depending upon the length of your upper arm to promote a linear bar path.

8. Intermediate and advanced lifters may use a thumbless or "suicide" grip but for the majority of lifters, it would be wiser to learn how to bench with the thumb wrapped around the bar at first.

9. Fight to the urge to allow the wrists to roll back into extension, think about rolling your knuckles toward the ceiling.

10. Experiment with grip width - if your have longer arms you may need to use a slightly wider grip. However, if you're feeling pressure in the front of the shoulder during the exercise, you may need to widen your grip, improve scapular retraction, or slightly lessen the range of motion via exercises such as floor or board presses.

11. Squeeze the bar as tightly as possible to help enhance shoulder stability.

12. Some lifters prefer to tuck their toes while other prefer to keep the feet flat to optimize leg drive - experiment with both and see which one feels and allows for greater power production.

13. Ensure the shoulder blades remain retracted and don't allow them to change position as you press.

14. The bar should descend under control and touch the lifter's chest - no bouncing or excess momentum.

15. Think about trying to push yourself away from the bar instead of pushing the bar off of you.

16. Tightness through the upper back should be one of your main priorities throughout the course of the lift.

17. Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back.

18. Keep the feet quiet throughout the lift and utilize leg drive by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.

19. Focus on pulling the bar apart or trying to "bend the bar" to activate some of the intrinsic stabilizers in the shoulder.

20. The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.

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Close Grip Bench Press: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Technique first, weight second - no one cares how much you bench if you get injured. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line.

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Exercise Profile

Target Muscle Group

Upper Back

Seated Cable Row Instructions

Seated Cable Row Tips

Your back must remain straight at all times. Your torso should be kept still throughout the entire set.

Don't let your shoulders hunch over when your arms are extended.

Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.

Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.

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Seated Cable Row: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Your back must remain straight at all times. Your torso should be kept still throughout the entire set. Don't let your shoulders hunch over when your arms are extended. Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back.

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Lying Floor Leg Raise: Video Exercise Guide & Tips

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Lying Floor Leg Raise instruction video & exercise guide! Learn how to do lying floor leg raise using correct technique for maximum results!

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Stand with the ball in both hands in front of the body. Jump up on the toes and raise the ball overhead, then quickly bend the elbows to slam the ball down behind the body. Turn around and pick up the ball, and repeat.

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Stand with the ball in both hands in front of the body. Jump up on the toes and raise the ball overhead, then quickly bend the elbows to slam the ball down behind the body. Turn around and pick up the ball, and repeat.

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Follow this in-depth guide for performing the Reverse Ab Crunch. Learn more today with ACE!

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Exercise Profile

Target Muscle Group

Exercise TypeWarmup

Equipment RequiredBodyweight

MechanicsCompound

Force TypeDynamic Stretching

Experience LevelBeginner

Secondary Muscles

Calves, Hamstrings, Shoulders, Upper Back

Target Muscle Group

Adductors

Alternating Lateral Lunge with Overhead Reach Overview

Alternating Lateral Lunge with Overhead Reach Instructions

Alternating Lateral Lunge with Overhead Reach Tips

1. As your raise the arms overhead, make sure the movements comes entirely from the shoulders and not the spine.

2. Exhale as you reach and focus on activating the musculature of your upper back and posterior shoulder.

3. During the lateral lunge, if you're able to descend deep into the movement, experiment with allowing the sole of the shoe to come off the floor and point your toes towards the ceiling. Depending upon each individual's bony hip anatomy, this may feel better.

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Alternating Lateral Lunge with Overhead Reach: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group Exercise TypeWarmup Equipment RequiredBodyweight MechanicsCompound Force TypeDynamic Stretching Experience LevelBeginner Secondary Muscles Calves, Hamstrings, Shoulders, Upper Back Target Muscle Group As your raise the arms overhead, make sure the movements comes entirely from the shoulders and not the spine.

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Exercise Profile

Target Muscle Group

IT Band

IT Band Foam Rolling Overview

IT Band Foam Rolling Instructions

IT Band Foam Rolling Tips

1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don't hold your breath, you want to release tension, not generate it.

2. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.

3. Foam rolling may be uncomfortable but that's not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it'll feel provided there's no serious underlying mechanism.

4. Don't slump into the shoulder capsule, maintain an active upper body.

5. If you notice any burning, numbness, or tingling, keep moving past that area. It's likely a nerve and pausing on it for any length of time would not be a good idea.

6. In order to shift more pressure into the bottom leg, stack the legs and utilize the weight of your body.

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IT Band Foam Rolling: Video Exercise Guide & Tips

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Exercise Profile Target Muscle Group The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don't hold your breath, you want to release tension, not generate it. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.

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Neck Tiger Tail: Video Exercise Guide & Tips

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Learn how to a Neck Tiger Tail using correct technique. Get Neck Tiger Tail tips and advice from fitness experts.

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100 lbs on squats (10x)
16 kg kettle weight lunges (10x on each side)

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In lacrosse conditioning we ran a 8:40 mile.
-foam roll
-squat 100lbs

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115lbs Squats 3x10
Foam rollers
45 lbs bench 1x10
EFX Precor

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Squats 115 lbs 2x10
Bench 45 lbs 1x10
Stretching

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Squats 115 lbs 2x10
Bench 45 lbs 1x10
Stretching

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Squats 115 lbs 2x10
Bench 45 lbs 1x10
Stretching

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Squats 125 lbs 2x10
Bench 45lbs 1x10
Foam roller
Bike for 20 minutes

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Squats 125 lbs 2x10
Bench 45lbs 1x10
Foam roller 5 minutes
Bike for 5 minutes

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4/3
Foam rolling
Bike for 15 minutes

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Foam rolling
Bike

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foam rolling

Biking

Quad presser 70 lbs