June 23, 2009

This article appears in the "Your Edge" section of June's Lacrosse Magazine. Don't get the mag? Join US Lacrosse and its 300,000-plus members today to start your subscription.

Your Body: Girl Power

by Rashad Devoe | Special to Lacrosse Magazine Online

This routine is designed specifically for females to add strength and power, but it is also metabolically demanding to help with conditioning. Do each exercise for 30 seconds with a 10-second rest period in between. Rest, and then repeat twice.

Read the following, then watch our video of this routine below.

1. Bosu chest press
The bosu ball is a great piece of exercise equipment that anyone can use to strengthen muscles.

2. Dumbbell lunge press
Bring dumbbells up to your shoulders. Lunge forward, and then push back to start position as you lift the dumbbells up toward the ceiling. Lower the dumbbells back to a 90-degree angle and alternate lunges and dumbbell presses.

3. Medicine ball lateral lunge jump
From start position, hold a medicine ball out in front of you and lunge to your right, extending your arms out and with knees bent. Return to start position, squat and jump in the air, extending the medicine ball over your head. Return to start position, lunge left and repeat.

4. Dumbbell pushup rows
Get into push-up position with hands resting on dumbbells. Do a complete pushup. From the up position, lift your right elbow toward the ceiling until it passes your torso. Lower, then lift the left dumbbell.

5. Jump rope
Mix in cardiovascular elements to the workout with various jump rope exercises.

6. Agility ladder scissors
Keep up the metabolism by dropping an agility ladder into the routine, crisscrossing your legs as you progress through the ladder’s rungs as fast as you can.

7. Lunge jump
Lunge forward, dipping your right knee at a 90-degree angle, placing your hands on the ground in a half-pushup position and keeping your left leg straight back. Hold for a few breaths, then switch legs, jumping left leg back and right leg forward. Repeat.

8. Planks
This is a great way to build endurance in your abs, back and stabilizer muscles. Lie face down on a mat, resting on your forearms. Push off the floor, rising up onto your toes and resting on your elbows. Keep your back flat and contract your abdominals. Hold for 20 to 60 seconds.

Rashad Devoe, a lacrosse-specific strength and conditioning coach, has worked with some of the best players in the country for over 13 years. For more info on Devoe Human Performance or Coach Devoe’s training visit www.devoehp.com. For video, visit www.laxspeedtv.com.

Video: Girl Power



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