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 (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

2 sets:

10 med ball slams

10 med ball jumps

Strength (lower)

Front Squat (Every 3 minutes x 5: 3 reps)

trap bar deadlift (4×8 (RPE 7) )

reset at the bottom of each rep…focus on being explosive off the floor

single leg limb push work

Deficit reverse lunges (goblet) (3×10-12)

Single leg hinge work

DB hamstring curls (3×12)

Conditioning

Metcon (No Measure)

EMOM 12

minute 1- 12 dual db thrusters

minute 2- 10 calorie row

minute 3- 8 burpee box jump overs