Open Gym Strength and Conditioning – MBMS football

Dynamic warmup

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Build in phase

Goblet Squat (4×10)

enter db weight for each set

Box Jumps (4×10)

24″…no rebounding

plank hold (4×45 sec hold)

Accessory

Banded face pulls (4×12)

PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE

glute bride iso hold (4×30 seconds)

DB box step ups (4×10)

inverted row iso hold (4×45 seconds)

in between hang and chest…elbows at 90

Conditioning

Metcon (No Measure)

EMOM 20:

minute 1- 10 calorie bike

minute 2- 8 burpees

minute 3- 50 ft walking lunges

minute 4- 100 meter sprint