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