Impulse Football Off-Season 2024 (Outfield)

AR Warm Up

10 Goblet Squats 10 Yoga Push Up 8 Split Squat pl 10 Inverted Row 10 Plank Pullthrough

Box Jump

3 x 4

Band Assisted Pogo

3 x 10

Trap Bar Deadlift

8, 8, 6, 6

Romanian Deadlift

3 x 8

Half-Kneeling KB Press

3 x 8

Step Down

3 x 8

Inverted Row

3 x 10

Hip Thrust

3 x 10

Plank Pulltrhough

3 x 12

Impulse Back Mobility Circuit

20 Knee Rolls 20 Lying Half Eagles 20 Alternate Active Straight Leg Raise 20 Egg Rolls + Pike Straddle 10 Childs Pose to Cobra 10 Spiderman Stretch + Rotation (each side) 10 Adductor Stretch + Rotation 10 Downward Dog

Begin with 5 mins really easy on the bike Then complete following: 1000m Bike (1:45 target) - 30s rest 20 Push Up, 10 Chins, 20 Kettlebell Swings (for time) - 1 min rest 800m Bike (1:30 target) - 30s rest 15 Push Up, 8 Chins, 15 Kettlebell Swings (for time) - 1 min rest 600m Bike (1:10 target) - 30s rest 10 Push Up, 6 Chins, 10 Kettlebell Swings (for time) - 1 min rest 400m Bike (50s target) - 30s rest 5 Push Up, 4 Chins, 5 Kettlebell Swings (for time) - 1 min rest 200m Bike (30s target) - 30s rest 3 Push Up, 1 Chins, 3 Kettlebell Swings (for time) - 1 min rest 1000m Bike (1:45 target)

Swiss Ball Rollout

Off-Set Trap Bar Hold

3 x 20

Bird Dog

3 x 10

Glute Bridge

3 x 10

Waggy's Warm Up 1

20 Knee Rolls 10 Downward Dogs 10 Adductor Stretch + Thoracic Rotation 10 Ball Squeeze Bridge 20 Seated Leg Raise 10 Cossack Squats

Broad Jump

3 x 5

Front Squat

8, 8, 6, 6

Bench Press

8, 8, 6, 6

Pull-Up

4 x 8

Partner Nordic Hamstring Curl

3 x 3

2 up - 1 Down Calf Raise

3 x 8

Dead Bug

3 x 16

Oblique Hang

3 x 30

Rower & Ski Erg Descending Sets

Begin with 5 mins really easy on either Ski Erg or Rower to warm up. Then complete following: 500m Ski Erg (2 min target) - 1 min rest 500m Row (2 min target) - 1 min rest 400m Ski Erg (1:40 target) - 1 min rest 400m Row (1:40 min target) - 1 min rest 300m Ski Erg (1:15 target) - 1 min rest 300m Row (1:15 min target) - 1 min rest 200m Ski Erg (45s target) - 1 min rest 200m Row (45s min target) - 1 min rest 100m Ski Erg (25s target) - 1 min rest 100m Row (25s min target)