Excelsior
Football1 sessions per week
Must use App app to view and log training
Program Training
A1
Lat Pulldown
3 x 12 LWP +2.5lb
A2
Underhand lat pulldown
3 x 12 LWP +2.5lb
B1
cable reverse fly
3 x 8 LWP +1.25lb
B2
EZ Bar Curl
3 x 8 LWP +1.25lb
C
single arm bent over row
2 x 8
D
1/2 Kneel Single Arm Row
3 x 12 LWP +1.25lb
E1
kb overhead march
3 x 15
E2
alternating leg lift
2 x 20
F
A
Back Squat
3 x 5 LWP +2.5lb
B1
DB Front Squat
2 x 12
B2
BAND RESISTED STEP UP W/ LEG DRIVE
2 x 8
C
Hack Squat
6, 8, 12 LWP +2.5lb
D1
cable quadruped hip abduction
1 x 12
D2
supine single leg cable hip extensions
1 x 12
E
forward lean abduction
4 x 15 LWP +1.25lb
F
Calf Raise
2 x MAX
SANSA
G
TABATA 40-20 // 2 ROUNDZ - BIRD DOG PLANK - BANDED LEG RAISES - AB WHEEL - SIDE STAR PLANK SX - SIDE STAR PLANK DX - RENEGADE ROW - BB BEAR ROLLOUT
A
Hang Clean
3 x 3 LWP +1.25lb
B
Pendlay Row
3 x 8
C
Push Jerk
3 x 5 LWP +1.25lb
D1
Sa bent over Drop Row
3 x 5
D2
DB SL BRIDGE + SA PRESS
3 x 8
E1
DEADBUG WITH KB PULLOVER
2 x 10
E2
DEFICIT PUSH UP
2 x MAX
PLANK COMBACT CIRCUIT
F
tabata 40 -20 // 2 ROUNDZ - Plank pull through - Suicide Plank - Bicycle jacks - Star plank sx - Star plank dx.
A
Barbell Deadlift
5 x 3 LWP +2.5lb
B
Chin-Up
2 x MAX
C
PULLEY
6, 8, 10, 12 LWP +2.5lb
D
1/2 Kneel Single Arm Row
3 x 8
E
Close Grip Chest Press
7 x 10 LWP +1.25lb
F1
DB Bench Press
1 x 0:40
F2
Bench Dips
1 x 0:40
F3
DB Tricep Extension
1 x 0:40
F4
DB Bench Pull-over
1 x 0:40
G
BANDED CURLS
2 x 12
A
DB Front Rack Walking Lunge
2 x 8 LWP +1.25lb
B
B STANCE - DB Good Morning
3 x 12 LWP +2.5lb
C
feet elevated Bulgarian split squat
3 x 12
D
SMITH MACHINE ROMANIAN DEADLIFT
5 x 8
E1
WIDE DB SQUATS (TOES ELEVATED )
3 x 12 LWP +1.25lb
E2
Barbell Hip Thrust ( female )
3 x 5 LWP +5lb
F
SIDE LEG PRESS
3 x 10 LWP +2.lb
G
heel elevated goblet squat to forward lunges
3 x 4
