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Pre Season Workouts

Workout #1

10 minute warm-up on cardio equipment (we use the Concept2 rower)
Exercises are performed in circuits with a 2 minute break in between circuits.
Perform 25-30 repetitions in 45 seconds. If you can do more than 30 reps, increase the weight.

To be Effective - ALL Exercises Must be Done to Failure

Movements should be fast and explosive but under CONTROL

----> 3 minutes on Rowing Machine at 90% maximum effort
Squat/press (Pic)
Bent Over Rows (Pic)
Mx Push-ups (Pics)
(This would be 1 circuit. Once you complete your push-ups, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Dead Lift (Pic)
Squat-to-Row (Pic)
Hamstring Curls on Ball (Pic)
(This would be 1 circuit. Once you complete your Hamstring Curls, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Hanging Abs/knees to chest (Pic)
Ab Crunches on Machine
Back Extensions (Pic) (Read this article)

(This would be 1 circuit. Once you complete your Back Extensions, return to the rower for 3 minutes and repeat for 3 circuits)

Cool down and Stretch for 15 minutes


Workout #2

10 minute warm-up on cardio equipment (we use the Concept2 rower)
Exercises are performed in circuits with a 2 minute break in between circuits.
Perform 25-30 repetitions in 45 seconds. If you can do more than 30 reps, increase the weight.
Movements should be fast and explosive but under CONTROL

----> 3 minutes on Rowing Machine at 90% maximum effort
Lunge/press (Pic)
Bent Over Rows (Pic)
Mx Push-ups (Pics)
(This would be 1 circuit. Once you complete your push-ups, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Step-up Press with Knee lifts (Pic)
Standing Power Cleans (Pic)
Jump Pull-ups (Pic)
(This would be 1 circuit. Once you complete your Hamstring Curls, return to the rower for 3 minutes and repeat for 3 circuits)

----> 3 minutes on Rowing Machine at 90% maximum effort
Hanging Abs/knees to chest (Pic)
Stability Ball Jackknife
Back Extensions (Pic) (Read this article)
(This would be 1 circuit. Once you complete your Back Extensions, return to the rower for 3 minutes and repeat for 3 circuits)

Cool down and Stretch for 15 minutes

PLEASE EMAIL ME IF YOU DO NOT UNDERSTAND AN EXERCISE!!!

PLEASE NOTE: This is only a guide.  A good program will address your SPECIFIC needs!