If you are interested in joining the Crew Team send us an e-mail to crewteam@uah.edu

or contact an officer of the team

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WORKOUT

These weights are only recommendations, if you can handle more then add more, if you can’t complete a set, then lower the weights and use these weights as goals to build up to.

Upper Body Workout

• Bench Press – 3 sets to build (12-10-8) (10-8-6)

• Arms Station 1

  • Curls – 3 sets of 10

  • French Curls – 3 sets of 10 for each arm

• Arms Station 2

  • One Arm Pulls – 3 sets of 10 for each arm on bench

  • Two Handed French Curls – 3 sets of 10

• Military Press – 3 sets of 10 (shoulder press) guys – 45lb bar

Girls – 10 to 15 lb free

• COHOs – using the 45lb bar do 10 reps of the following (Girls may use 35lb bar)

  • Clings

  • Up Downs

  • Cling and Jerk

  • Sit-ups

  • Vertical arm lifts

  • Leg lifts (scissors)

  • Bent over rows

  • Jumpies

  • High Pulls

  • Squats

Lower Body Workout

• Double Leg Press

  • 30 reps with (2) 45s on each side (girls – 45lbs on each side)

  • 20 reps with (3) 45s on each side (girls – 70lbs on each side)

  • 10 reps with (4) 45s on each side (girls – 90lbs on each side)

• Leg Curls – 3 sets of 10

• Leg Extensions – 3 sets of 10

• Lunges – 3 sets of 20 steps (10 up and 10 down) with weights in hands

• Bench Pulls – Start with 3 sets of 15 but build for time (45lb bar for everyone)