DUMBBELL SQUAT TO PRESS
»WORKS ON QUADS,
GLUTES, CORE, SHOULDERS AND BACK
»HELPS WITH MUSCULAR
ENDURANCE, GENERAL MOVEMENT PATTERNING AND HIP/KNEE/ANKLE MOBILITY
»PULS RECOMMENDS 3 TO 5 SETS OF 12 TO 15 REPS EACH WITH 10- TO 25-POUND DUMBBELLS
1
2 3
4
Hold two dumbbells on your shoulders with a neutral grip.
Squat down into a deep squat with proper technique. Sit back, place your weight through your whole foot and keep your knees over feet, chest up and eyes straight ahead.
Drive up out of the squat with force propelling the dumbbells upward.
Finish by pressing the dumbbells overhead, focusing on posture and
stability. ECCENTRIC CHIN UP
»WORKS ON SHOULDERS,
ARMS AND BACK
»HELPS WITH UPPER BODY
STRENGTH AND SHOULDER/ SCAPULAR STABILITY
»PULS RECOMMENDS 3 TO 5 SETS OF 5 TO 8 REPS USING BODYWEIGHT
OBLIQUE MOUNTAIN CLIMBER
»WORKS ON CORE, SHOULDERS
AND ARMS
»HELPS WITH CORE/SHOULDER
STABILITY, CHECKING AND SHOOTING/ PASSING
»PULS RECOMMENDS 2 TO 3 SETS OF 12 TO 20 REPS EACH USING BODYWEIGHT
1
2 3
4
laxmagazine.com Get into pushup position.
Bring one knee up to the outside of the opposite arm.
At the same time, rotate your torso by shifting the same hip across your body.
Return to pushup position. 1
Jump up and hold
your chin above the bar.
2 3
»WORKS ON GLUTES,
HIPS, CORE, SHOULDERS AND CREST
»HELPS WITH ROTATIONAL
POWER AND PASSING/ SHOOTING
»PULS RECOMMENDS 2 TO 4 SETS OF 4 TO 6 REPS EACH WITH 8- TO 15-POUND
MEDICINE BALL 1 2
Lower yourself in a smooth motion for 10 seconds.
The movement should be fluid from chin above bar (0 seconds) to elbows fully extended (10 seconds).
VITALS
Name: Casey Pearsall
No. 24
Nickname: Kasey (with a K)
Year: Sophomore Position: Midfield Height: 5’7” Squat: 225 Bench: 125 Chin Up: 6 Mile: 6:15 Vertical Jump: 26”
Name: Stephanie Peragallo
No. 8
Nickname: Steph P Year: Junior Position: Defense Height: 5’5” Squat: 205 Bench: 85 Chin Up: 12 Mile: 6:12 Vertical Jump: 19”
3 PILLARS OF
NUTRITION
1. Fuel your body every 2-3 hours. Eat breakfast before your morning workout, or within the first hour of waking. It is key to keep your metabolism high.
MEDICINE BALL SIDE THROW
Hold medicine ball on outside hip.
Step into throw, rotate hips and toss medicine ball as hard as you can toward a partner, against a wall or for distance.
2. Eat within an hour before working out to ensure you are fully energized.
3. Recover within 30 minutes after activity with a minimum of 60 grams of carbohydrates and 10 grams of protein, such as chocolate milk. Then get a meal in within the first two hours after activity.
RAINBOW
An easy way to self-evaluate your nutrition: Have a lot of color on your plate, including fruits and vegetables.
— Kayla Matrunick, Notre Dame
sports nutritionist november 2014 » LACROSSE MAGAZINE 49
TASTE THE
©PHOTO CREDIT ©ANNE RYAN
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76