Open Gym Strength and Conditioning – MBMS football

Build in phase

Dynamic warmup

Shoulder and glute warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Strength (lower)

Romanian DeadLift (RDL) (4×10)

Accessory (super-set the following)

Farmers carry (isometric) (4×1:00)

Banded face pulls (4×30)

PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE

Accessory 2

Single arm seated strict press (3×8)

Movement demo:

Seated Single Arm DB Press: https://www.youtube.com/watch?v=gKyO1xZTiKs

Weighted lateral lunges (goblet) (4×10 ea side)

chin over bar hold (4×20 second hold)

Sprint work

Conditioning

Metcon (Time)

For time:

20 calorie echo bike

100 ft bear crawl

50 air squats

100 ft bear crawl

15 calorie echo bike

100 ft bear crawl

40 air squats

100 ft bear crawl

10 cal echo bike

100 ft bear crawl

30 air squats