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Football Workout Week 5
Posted On:
Monday, May 11, 2020
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Melbourne Bearkatz Football Home Training- WEEK 5

Exercise

Monday

Tuesday

Wednesday

Thursday

Friday

Warm Up

Boards

(15 sec each)

-Side to Side Ski

-Face Over & Back

-Face Quick Feet

-MC Hammer

High Knee Lunge

High Knee Skip

High Knee

Quick Russian

Power Skip Height

Boards

(15 sec each)

-Side to Side Ski

-Face Over & Back

-Face Quick Feet

-MC Hammer

High Knee Lunge

High Knee Skip

High Knee

Quick Russian

Power Skip Dist

Boards

(15 sec each)

-Side to Side Ski

-Face Over & Back

-Face Quick Feet

-MC Hammer

 

 

 

 

 

 

Set 1: Lower Body

Goblet Squat

1 x 30

4 x 40 yds

 

Full Speed- Rest in between

Weighted Standing Lunge

1 x 15 each Leg

4 x 40 yds

 

Full Speed- Rest in between

Goblet Squat

1 x 30

Set 1: Upper Body

Wide Push-Up

1 x 30

Diamond Push-Up

1 x 30

Wide Push-Up

1 x 30

Set 1: Core

Leg Lifts 1 x 30

Crunches 1 x 35

Hello Dollies 1 x 25

Sit Up 1 x 30

Leg Lifts 1 x 30

Crunches 1 x 35

Set 1: Dynamic

Burpee 1 x 25

Bunny Hops 2 x 10

Burpee 1 x 25

Power Skip Height

2 x 15 yds

Burpee 1 x 25

Bunny Hops 2 x 10

 

 

 

 

 

 

Set 2: Lower Body

Overhead Squat

1 x 25

4 x 40 yds

 

Full Speed- Rest in between

Standing Lat Lunge

1 x 20 each Leg

4 x 40 yds

 

Full Speed- Rest in between

Overhead Squat

1 x 25

Set 2: Upper Body

Regular Push-Up

1 x 35

Bench Dips

1 x 30

Regular Push-Up

1 x 35

Set 2: Core

Bows and Toes

1 x 70 sec

Rocket Man

1 x 70 sec

Bows and Toes

1 x 70 sec

Set 2: Dynamic

Jumping Jacks

1 x 50

Broad Jump

2 x 10 yds

Jumping Jacks

1 x 50

Power Skip Distance

2 x 20 yds

Jumping Jacks

1 x 50

Broad Jump

2 x 10 yds

 

 

 

 

 

 

Set 3: Lower Body

Goblet Squat

1 x 25

4 x 100 yds

 

 

Weighted Standing 45⁰ Lunge

1 x 15 each Leg

4 x 100 yds

Goblet Squat

1 x 25

Set 3: Upper Body

Wide Push-Up

1 x 30

Diamond Push-Up

1 x 30

Wide Push-Up

1 x 30

Set 3: Core

Bicycle 1 x 30

Alternating Sit Up

1 x 30

Bicycle 1 x 30

Set 3: Dynamic

Mtn Climbers

1 x 50

Rt Leg Bound

2 x 10 yds

Mtn Climbers

1 x 50

Split Jumps

2 x 12

Mtn Climbers

1 x 50

Rt Leg Bound

2 x 10 yds

 

 

 

 

 

 

Set 4: Lower Body

High Knee Lunge

2 x 20 yds

1 x 400 yds

Standing Lunge

1 x 15 each Leg

1 x 400 yds

High Knee Lunge

2 x 20 yds

Set 4: Upper Body

Regular Push-Up

1 x 35

Bench Dips

1 x 30

Regular Push-Up

1 x 35

Set 4: Core

Side Crunches

1 x 25 each side

Superman

1 x 60 sec

Side Crunches

1 x 25 each side

Set 4: Dynamic

Jumping Jacks

1 x 50

Lt Leg Bound

2 x 10 yds

Jumping Jacks

1 x 50

Alternate Bound

(Deer Run)

2 x 20 yds

Jumping Jacks

1 x 50

Lt Leg Bound

2 x 10 yds

 

 

 

 

 

 

Flexibility

1234 Flex Sheet

1234 Flex Sheet

1234 Flex Sheet

1234 Flex Sheet

1234 Flex Sheet

 

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