Backs Conditioning (Offense & Defense) by Nancy Buck, R.N. D.C., C.C.S.P., C.S.C.S. Certified Chiropractic Sports Physician August, 2003 If you have any questions or would like me to address a specific issue, feel free to e-mail or call me (916-326-4466) me any time. While the line needs to generate a lot of power through their legs, the backs have the ability to use their arms to help generate power. DB’s: Concentrate on inner & outer thighs a little more. The %’s mean % of maximum wt. you can lift 1x. Don’t over estimate your max. It’s easier to increase weight than recover from an injury. LEGS Light Day Front squats - 1x12@50% Back squats - 1x12@50% Hack squats, seat more upright - 1x8, & 3x5@60% Leg extensions - 2x10@65%, 1x8@75% Ham curls (as above) - 2x10@65%, 1x8@75% Inner and out thighs - 2x10@65%, 1x8@75% Calf raises (seated and standing) - 1x10@60%, 1x8@70%, 1x5@80% Heavy Day Front Squats - 1x8@75%, 1x6@85%, 1x3@95% Back squats - 1x6@75%, 1x4@85%, 1x3@95% Leg Ext - 1x8@75%, 1x7@85%, 1x6@95% Leg (ham) curls - 1x8@75%, 1x7@85%, 1x6@95% Calf raises (seated) - 1x10@80%, 1x8@90%, 1x6@95% Calf raises (standing) - 1x10@80%, 1x8@85%, 1x6@95% Extra calf stretching before and after reps!!! UPPER BODY Light Day Neck resistance in all four ranges, forward, back & side, side, manual resistance Shoulder shrugs - 3x8 @60% Shoulders/Deltoids (forward and sides) - 3x10 @60-65% Decline & flat bench press - 3x8@65% Bicep curls - 3x10@70% Tricep push downs - 3x10 @65% Finger tip pushups - 3x10 Seated row - 2x10@65%, 1x10@75% Back extensions, slowly drop and extend, vertebra by vertebra - 1x15 Dips - feet on floor with your body resting on your hands on a platform behind you. Lower your rear-end then push down on your hands to lift you back up to platform height, push up as high as you can. Do this 2x8 to start. Heavy Day Shoulder shrugs - 1x8@75%, 1x8@85%, 1x5@95% Shoulders/Deltoids - 1x8@75%, 1x6@85%, 1x3@95% Posterior deltoids (as in a bent row or reverse flies) - 1x8@60%, 1x6@75%, 1x3@85% Seated row - 1x10@75%,1x8@85%, 1x6@95% Decline & flat bench - 1x8@75%, 1x6@85%, 1x3@95% Bicep curls - 1x8@80%, 1x6@85%, 1x4@95% Tricep push downs - 1x8@75%, 1x7@85%. 1x3@95%, Fingertip pushups - 2x8 Back