Indoor Winter Lacrosse Workout

Trilogy Girls Programs Manager, Amanda Trendell walks us through a 2-Part Indoor Winter Workout. Part I features Treadmill Sprints, which will help players increase their endurance, explosiveness and stride. Part II consists of a Full Body Circuit, which aims to strengthen important body parts in order to execute fundamental skills on the field.

The weights & speeds outlined in this video are based on Amanda's athletic ability. Please use weights & speeds that you are comfortable with and consult a trainer or professional if you have any questions.

WORKOUT:

Part I: Treadmill Sprints

Round 1:
Incline: 4.5
Speed: 7
Time On: 35 seconds
Reps: 5

Round 2
Incline:4.5
Speed: 9
Time On: 35 seconds
Reps: 5

Round 3
Incline: 4.5
Speed: 11
Time On: 35 seconds
Reps: 5

Round 4
Inclinde: 4.5
Speed: 12
Time On: 35 seconds
Reps: 5

*Important Disclaimer: DO NOT increase speed up to 12 if you find any of the lower speeds to be too difficult. Work up towards that speed. This will help prevent injury!

Part II: Full Body Circuit Workout
Please read below for the full name of each exercise and the repetition paired with each move.
Run through all 3 stations sequentially, then repeat for a total of 5 rounds!

Station 1: Bosu Ball Squats + Fast Feet
Bosu Ball Squats: 12 reps
Fast Feet: 20 reps

Station 2: Plate Flips + Up-Downs
Plate Flips: 20 reps with at 10b weight
Plank Drops: 10 reps

Station 3: Box Jumps + Mountain Climbers
Box Jumps: 5 reps
Mountain Climbers: 50 reps