Line 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. LEGS Light Day Back squats (bar is on back of shoulders for back squat) - 1x15@50% Hack squats - 1x8 & 3x5@60% Leg extensions - 3x8@60% Ham curls - 3x8@50% Calf raises (seated and standing) - 2x10@50%, 2x10@60% - stretch after Inner & outer thighs - 2x10@ 50%, 1x10@60% Heavy Day Back squats -1x8@75%, 1x6@85%, 1x3@90%, 1x1@95% Hacks squats - 1x8@75%, 1x6@85%, 1x3@95% Leg extensions - 1x8@75%, 1x8@85%,1x6 @95% Ham curls - 1x8@75%, 1x8@85%, 1x6@95% UPPER BODY Light Day Shoulder shrugs - 1x8@50%, 1x8@65% Shoulder/deltoid raises - 1x8@50%, 1x8@65% Decline bench - 1x8@50%, 3x5@60% Flat bench press - 1x8@50%, 3x5@60% Seated row - 1x10@60%, 1x8@70%, 1x5@75% Tricep push downs - 1x10@60%, 1x8@70%, 1x5@75% Bicep curls - 1x10@60%, 1x8@70%, 1x5@80% Lat pull downs (bar in front of your head) 1x10@50%, 1x8@60%, 1x6@70% Push ups - 1x10 (on flat hands), 1x8 (on fingertips) Heavy Day Decline bench press - 1x8@75%, 1x6@ 85%, 1x3@90%, 1x1@95% Flat bench press - 1x6 @ 80%, 1x4@90%, 1x1@95% Shoulder shrugs - 1x10@75%, 1x6@85%, 1x4@ 95% Shoulder deltoid raises - 1x8@75%, 1x6@85%, 1x3@95% Seated row - 1x8@75%, 1x6@85%, 1x4@90%, 1x2@95% Tricep push downs - 1x8@80%, 1x6@90%, 1x3@95% Lat pull downs - 1x8@65%, 1x6@75%, 1x4@85%, 1x2@95% Bicep curls - 1x8@80%, 1x6@75%, 1x4@85%, 1x2@95% Finger tip push ups - 1x10 Back