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

Ladder drills

Core

2 sets:

10 standing landmine twists (10 ea side)

:20 second L- hang

20 alternating V-ups

CNS prep

2 sets:

10 landmine Push press (10 ea side)

10 med ball pushups

OLY

low hang power snatch (Every 1:15 x 5: 3 reps (RPE 8))

Dynamic effort lift

Bench Press (Every 1:15 x 10: 2 reps + 4 explosive pushups)

RPE 7

Repeated Effort

Bench Press (1 max effort set @90% of heaviest set of 2)

Accessory (super-set the following)

Alt. DB Incline Bench + Double DB Incline Bench (3×5 alternating + 5 double)

Strict pull-ups (3×6)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension