Football Developmental Program – Week 4 Day 2

Before Getting Started

Always consult a physician before starting any workout program. Do any of the following workouts at your own risk. Read our full Disclaimers Page here.
This is a Developmental Program. Supervision is strongly suggested to use this program.
Coach Horton, the creator of this program, has 20 years experience as a Collegiate Strength Coach and Sports Scientist. Learn More
Want an ad-free, PDF version you can easily print out? Find it here in the Horton Barbell Shop.
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Week 4 Day 2 Warm-up

Exercise	Distance
High Knee Carioca (Right)	x 20 yards
High Knee Carioca (Left)	x 20 yards
Knee Tuck + Lat Lunge (Right)	x 10 yards
Knee Tuck + Lat Lunge (Left)	x 10 yards
Shuffle/Shuffle/Sprint (Right)	x 5/5/10 yds
Shuffle/Shuffle/Sprint (Left)	x 5/5/10 yds
Spider Walks	x 10 yards
Backward Duck Walk	x 10 yards
Zig Zag Run	2 x 20 yards
3/4 Speed Sprint	2 x 20 yards

Week 4 Day 2 Lift

	Exercise	Sets x Reps
1	Med Ball Cannonballs	2 x 5
2	Back Squat	4 x 10
3A	Pistol Squat	3 x 8
3B	Pushups	3 x 15
4A	DB Front Raise	12, 10, 8
4B	DB Upright Row	12, 10, 8
4C	Plank	60, 45, 30 sec

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.

Real Results

“When I played at Temple, Coach Horton played a big role in helping me plan my conditioning and nutrition.
His coaching is one of the reasons that I learned how to train and take care of my body properly. I still use a lot of his advice and coaching points in the NFL today.”

Rock Ya-Sin

Baltimore Ravens

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