Athlete Resources

Lift Nights — 30 minutes, every rep counts.

Mondays and Wednesdays, 8:00–8:30, right after practice. Six stations, two laps, and a buzzer that decides when you move. Tap any exercise below to watch the movement demo before you load the bar.

Lift Card

Print it and log weight × reps each session

PDF

Run of the Night

Mondays & Wednesdays · 8:00–8:30

Time	What we're doing
8:00 – 8:18	LIFT — 6 stations, 2 laps. When the buzzer sounds, you MOVE to the next station. 90 seconds each.
8:18 – 8:20	HOLD — everyone at once. A-night: carry hold. B-night: side plank. Beat your time.
8:20 – 8:24	STRETCH — coach leads, everyone together.
8:24 – 8:30	CLEAN UP — do YOUR job (see below), then go home.

Before You Start

How it works

You're in Group 1 or Group 2. One group does Workout A, the other does B. Wednesday you swap.

Start at any open station. Go in order from wherever you start (after 6, go back to 1).

Your weights are on your card. Do all your reps with GOOD form two workouts in a row → next time go up.

The Lift

Workout A & B

Tap the Watch button next to any exercise to see the movement demo. Watch it before your first time at a station — form first, weight second.

Workout A

Hold: carry hold

#	Exercise	How many	Remember
1	Trap bar deadlift (HEAVY)Watch8 repsFlat back, push the floor away	8 reps	Flat back, push the floor away
2	Med ball chest passWatch10 repsExplode it off your chest	10 reps	Explode it off your chest
3	Goblet squatWatch8 repsChest tall, elbows inside knees	8 reps	Chest tall, elbows inside knees
4	Pull-up (band if needed)No video yetAs many as you canWrite your number down!	As many as you can	Write your number down!
5	Kettlebell press in lungeWatch8 each armSteady lunge, press straight up	8 each arm	Steady lunge, press straight up
6	Lateral / curtsy lungeWatch5 each sideBig step, control it	5 each side	Big step, control it

Workout B

Hold: side plank

#	Exercise	How many	Remember
1	Trap bar deadlift (HEAVY)Watch8 repsFlat back, push the floor away	8 reps	Flat back, push the floor away
2	Med ball rotational throwWatch5 each sideTurn your hips, throw HARD	5 each side	Turn your hips, throw HARD
3	Split squat + rotation (back foot up)Watch8 each legRotate over the front leg	8 each leg	Rotate over the front leg
4	One-arm dumbbell rowWatch8 each armPull to your hip, no twist	8 each arm	Pull to your hip, no twist
5	Dumbbell Z press (seated on floor)Watch8 repsSit tall, legs straight, no lean	8 reps	Sit tall, legs straight, no lean
6	Superman holdWatch60 secondsSqueeze your back, arms and legs UP	60 seconds	Squeeze your back, arms and legs UP

Time

What we're doing

8:00 – 8:18

LIFT — 6 stations, 2 laps. When the buzzer sounds, you MOVE to the next station. 90 seconds each.

8:18 – 8:20

HOLD — everyone at once. A-night: carry hold. B-night: side plank. Beat your time.

8:20 – 8:24

STRETCH — coach leads, everyone together.

8:24 – 8:30

CLEAN UP — do YOUR job (see below), then go home.

Exercise

Trap bar deadlift (HEAVY)Watch8 repsFlat back, push the floor away

Med ball chest passWatch10 repsExplode it off your chest

Goblet squatWatch8 repsChest tall, elbows inside knees

Pull-up (band if needed)No video yetAs many as you canWrite your number down!

Kettlebell press in lungeWatch8 each armSteady lunge, press straight up

Lateral / curtsy lungeWatch5 each sideBig step, control it

Exercise

Trap bar deadlift (HEAVY)Watch8 repsFlat back, push the floor away

Med ball rotational throwWatch5 each sideTurn your hips, throw HARD

Split squat + rotation (back foot up)Watch8 each legRotate over the front leg

One-arm dumbbell rowWatch8 each armPull to your hip, no twist

Dumbbell Z press (seated on floor)Watch8 repsSit tall, legs straight, no lean

Superman holdWatch60 secondsSqueeze your back, arms and legs UP