Football Advanced Strength & Conditioning Program: W8 D2
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Week 8 Day 2 Warm-up
Exercise | Reps |
---|---|
Soft Tissue Work – Foam Roller | |
Calves | 15 – 20 seconds each |
Hamstrings | 15 – 20 seconds each |
Quad | 15 – 20 seconds each |
IT Band | 15 – 20 seconds each |
Groin | 15 – 20 seconds each |
2 Rounds Of: | |
Supine Straight Leg High Kick | x 5e |
Iron Cross | x 5e |
Scorpions | x 5e |
Groiners | x 5e |
Bodyweight SL RDL | x 10e |
Crossover Lunge | x 10e |
Week 8 Day 2 Lift
1 – 3 x 3
Reps | % / lbs |
---|---|
3, 3 | |
3, 3 |
2 – Back Squat
Reps | % / lbs |
---|---|
5 | 57 |
4 | 65 |
3 | 70 |
3 | 70 |
3 – Nordic Hamstring Curl
Reps | % / lbs |
---|---|
6 | |
5 |
4 – DB Reverse Lunge
Reps | % / lbs |
---|---|
7e | |
7e | |
7e |
5 – Incline Bench
Reps | % / lbs |
---|---|
6 | 57 |
5 | 65 |
4 | 70 |
4 | 70 |
4 | 70 |
6A – DB Floor Press
Reps | % / lbs |
---|---|
10 | |
10 | |
10 |
6B – Plank to Push-up
Reps | % / lbs |
---|---|
12 | |
12 | |
12 |
6C – Band Face Pull
Reps | % / lbs |
---|---|
15 | |
15 | |
15 |
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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