The High School Athlete: Football by Michael Volkmar

Author:Michael Volkmar [Volkmar, Mike]
Language: eng
Format: epub
ISBN: 9781578267927
Publisher: Hatherleigh Press
Published: 2019-04-04T00:00:00+00:00

WEEK 3

Foundation Workout #8

WORKOUT NOTES

Progress to Pull-Up Negatives

Heavier weight on the Farm Walk

Add weight to the Reverse Lunge

Target Area: Mobility

ISO Front Squat - 3 sets of 20 seconds

Hold the bottom of Barbell Front Squat while actively driving the elbows up.

Band Overhead Squat Pattern - 3 sets of 12

Target Area: Core Stability

Push-Up Plank with Alternate Arm Raise - 3 sets of 12 per arm

Alternate Leg Raise Circles - 3 sets of 6 per leg, per direction

Tier 2: Rotation

Standing Cable Lift - 2 sets of 8 reps each side

Tier 1: Pull-Up

Pull-Up Negatives - 3 sets of 4 reps (1 rep = 3–5 seconds negative)

Tier 2: Carry

Single Arm Overhead Farmer Walk - 3 sets of 30 yards each direction

Tier 2: Lunge

Dumbbell Goblet Reverse Lunge - 2 sets of 12 reps per leg

Target Area: Neck

Program #2: Physioball 4-Way Neck - 2 sets of 15 second holds

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