07/09/26 Foundations Day 339 1A DB RDL 3 x 12 1B Glute Bridge March 3 x 10e 2A Lateral Bridges 3 x 12e 2B Front Foot Elevated Split Squat 3 x 10e 3A Wall Sit 3 x 20 sec 3B Standing DB Calf Raise 3 x 20 4 KB swings 2 x 15
07/09/26 Dead Man Walking II 1A Copenhagen Plank 2 x 15 sec 1B Bodyweight Good Morning 2 x 15 2 Deadlift 5 @ 55% 3 @ 60% 8 @ 65 % 3 x 8 @ 70% 3A DB Walking Lunge 3 x 10e 3B Stability Ball Hamstring Curl 3 x 12 4A KB swings 3…
07/08/26 Foundations Day 338 Cross Fields are a dialed-down version of today’s main Daily Workout – Half Gassers. Whereas Half-Gassers are over and back across a football field, a Cross Field is simply one time across. If you don’t have a football field (or most soccer fields), any area of 50 yards can work. If…
07/08/26 10 Half Gassers Goal Times Rest Time: 45 seconds A Half-Gasser is a sprint across the football field (roughly 50 yards) from one sideline to the other and back. Coach’s Notes The Elite Goal Time of 16 seconds is the time we would give our skill players (Wide Receivers, Defensive Backs and Running Backs)…
07/07/26 Foundations Day 337 1A DB Floor Press 3 x 12 1B DB One Arm Row 3 x 10e 2A DB Z Press 3 x 10 2B Alternating DB Hammer Curl 3 x 12e 3A Push-Up 3 x 10 3B Rear Delt Fly 3 x 12 4 Plank Pull Throughs 2 x 10
07/07/26 Tuesday Triples 1A KB Swings 3 x 8 1B Box Jump 3 x 4 2 Hang Power Snatch 4 @ 55% 3 @ 65% 3 x 3 @ 70% 3 Front Squat 4 @ 55% 3 @ 65% 3 @ 73% 2 x 3 @ 78% 4A DB Step Up 3 x 8 4B…
07/06/26 Foundations Day 336 1A Goblet Split Squat 3 x 10e 1B Glute Bridge 3 x 15 2A DB Sumo Deadlift 3 x 12 2B Single Leg Calf Raise 3 x 15e 3A DB Step Up 3 x 8e 3B Wall Sit March 3 x 12e 4 Glute Bridge Hold 2 x 30 sec
07/06/26 Push-ups & Pull-ups to the Moon Start with 1 Push-up and 1 Pull-up, advance to 2 of each, followed by 3, etc. Work to as high of a number as possible in 20 minutes. Coach’s Notes BONUS NOTES: Most of us will be able to go as fast as our Pull-up ability allows. If…
07/03/26 Foundations Day 335 1A DB Renegade Row 3 x 10e 1B DB Floor Press 3 x 12 2A DB Lateral Raise 3 x 12 2B Seated DB Tricep Extensions 3 x 12 3A Arnold Press 3 x 10 3B Plank 3 x 30 sec 4 Curl and Press 2 x 15
07/03/26 Get Swole Friday 1A Inverted Row 2 x 12 1B DB Lateral Raise 2 x 12 2 Overhead Press 5 @ 55% 3 @ 65% 6 @ 70% 6 @ 75% 2 x 4 @ 80% 3A DB Alternating Bench Press 3 x 8 3B Lat Pulldown 3 x 10 4A Band Face Pull…