Lacrosse Program

These exercises improve leg and upper body strength, giving players the power and agility needed for dynamic shooting, passing, and dodging. Emphasizing rotational strength and endurance helps athletes maintain control over their stick for enhanced game performance.

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Lunge

Hold the barbell across your upper back and shoulders, then step forward into a lunge position, alternating legs. This targets the legs, glutes, and core.

Suggested repetitions and sets:

  • 12 repetitions per leg
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Slap Shot Lunge

Hold the mace with both hands and perform a controlled slap shot, bringing the mace from above your head to out in front of you. This exercise targets the shoulders, biceps, core, legs, and glutes.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Uppercut

Hold the mace with both hands and perform an uppercut motion, bringing the mace from your hip to shoulder height. This exercise targets the shoulders, biceps, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Lunge

Hold the mace in a vertical position and perform a forward lunge, switching the mace from side to side with each step. This works the legs, glutes, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week