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

Movement prep

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

3 sets:

14 alternating DB hang cleans

7 box jumps

OLY

Mid hang power cleans (Every 90 seconds for 5 sets: 3 reps)

Dynamic effort lift

Front Squat (Every :45 for 12 sets: 2 front squats@60% or RPE 6)

FOCUS IS SPEED!

Repeated Effort

Front Squat (1 max effort set)

Take 90% from heaviest set of 2 from above and go to technical failure.

Accessory

Weighted hip extensions (3×10)

Holding a plate across chest.

Bulgarian Split Squat (3×12)

12 each side

Single leg db Romanian Deadlifts (3×10)