Football Advanced Strength & Conditioning Program: W1 D4
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Week 1 Day 4 Warm-up
| Exercise | Reps |
|---|---|
| 2 Rounds Of: | |
| Leg Swings | x 10 forward/backward |
| Leg Swings | x 10 side/side |
| Iron Cross | x 5e |
| Single Leg Glute Bridge | x 5e |
| Lateral Bridge | x 10e |
| Groiners | x 5e |
| Scorpions | x 5e |
| Lateral Lunge | x 5e |
Week 1 Day 4 Lift
1 – 3 x 3
(3 Push Press + 3 Overhead Squat)
| Reps | % / lbs |
|---|---|
| 3, 3 | |
| 3, 3 |
2 – Front Squat
| Reps | % / lbs |
|---|---|
| 5 | 55 |
| 5 | 65 |
| 5 | 68 |
| 4 | 73 |
| 4 | 73 |
| 3 | 75 |
| 3 | 75 |
3 – Pistol Squat
| Reps | % / lbs |
|---|---|
| 5e | |
| 5e | |
| 5e |
4 – RDL
| Reps | % / lbs |
|---|---|
| 8 | |
| 7 | |
| 7 |
5 – Bench Press
| Reps | % / lbs |
|---|---|
| 4 | 55 |
| 4 | 65 |
| 3 | 73 |
| 3 | 78 |
| 3 | 78 |
| 3 | 78 |
6A – Single Arm DB Incline
| Reps | % / lbs |
|---|---|
| 7e | |
| 7e | |
| 7e |
6B – Dips
| Reps | % / lbs |
|---|---|
| 15 | |
| 12 | |
| 10 |
6C – Rear Delt Raise
| Reps | % / lbs |
|---|---|
| 12 | |
| 12 | |
| 12 |
FAQ
What are the numbers and letters before the exercise name?
This is the exercise order for the day. Exercises that share the same number and have letters (Ex. 3A and 3B) are meant to be supersetted.
What does the ‘e’ stand for in 5e?
e stands for “each leg” or “each arm”. You’ll see this on single arm and single leg exercises.
What does the “% / lbs” column mean?
This is the percentage of your max prescribed for this set. If this box is empty, select an appropriate weight based on your strength.
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