Open Gym Strength and Conditioning – MBMS football

Dynamic warmup

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

Build in phase

Metcon (No Measure)

EMOM 12:

even- 10 push-ups

odd- 5 strict pull-ups

Accessory

banded pallof press hold (4×30)

body weight inverted row (4×10)

banded chest press hold (3X45 SECS)

3×45 seconds

Tricep pushdowns (banded) (4X16)

Barbell Bicep curls (4×10)

Accessory 2

Hamstring curls (banded) (4×16)

lying prone on bench wrap a resistance band around the rig.

banded hip flexor hold (4×30)

Agility warmup (No Measure)

Agility warm-ups

Side lateral steps with push off

side lateral shuffle with pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

mobility:

lunge w/torso rotation/kick

crossbody pull with hinge

side to Side lunge w/ side shuffle

speed drills

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps