Date	Soccer Specific Fun
Phase	B93 Blue Roger BU15
Focus	HW #1					4/20/2008
Group 1						ANATOMICAL ADAPTATION
Exercise	Sets	Reps	Weight	Time	Rest	Remarks
biomechanically-correct squat	2	10	bw		Exercise A	slow and controlled
w/forward arm raise						lumbar spine remains flat
				Do 1 set of A		lean forward from hips, not spine
				and then 1 set of B		rear goes back and then down
				before moving on		arms reach fwd at bottom of mvt
				to Group 2		arms at side at the top of mvt
						press through heels, not toes
						keep neck in natural line w/spine
Inch-worms w/ 3 push-ups	2	5	bw		Exercise B	slow and controlled
						lumbar spine remains flat
						start in push-up pos & do 1 push-up
						walk feet up toward hands
						bend at hips
						stop when hamstrings feel stretch
						walk hands out to return to start
						Repeat
Group 2						ANATOMICAL ADAPTATION
Exercise	Sets	Reps	Weight	Time	Rest	Remarks
Walking lunge	2	20	bw		Exercise C	lumbar spine remains flat
		10R 10L				knee even with or above hip
				Do 1 set of C		down knee can flex slightly
				and then 1 set of D		chest up…no thoracic collapse
				before moving on		look ahead, neck in line w/spine
				to Group 2		hands on hips
						hold for 5 breaths, then close eyes
Bear Crawl	2	20 total	bw		Exercise D	slow and controlled
		steps				keep hips up (low back sag)
						walk forward using arms and legs
						keep strong through core
Group 3						ANATOMICAL ADAPTATION
Exercise	Sets	Reps	Weight	Time	Rest	Remarks
forward T	2	5 on ea leg	bw		Exercise E	slow and controlled
						lumbar spine remains flat
				Do 1 set of E		hands on hips
				and then 1 set of F		rotate at hip
						initiate motion w/trail leg
						no thoracic collapse
						keep neck in natural line w/spine