athEL1T3 Performance
General Fitness, Soccer, Strength & Conditioning, Speed, Endurance, Plyometrics1 sessions per week
Must use App app to view and log training
Program Training
A1
Inchworm Push-Up
1 x 10
A2
Hammy Walkouts
1 x 8
A3
Band Clamshell
1 x 8
A4
Duck Walk
1 x 2 @ 10
A5
Banded March (Hip Flex.)
1 x 16
A6
Banded External RC
1 x 10
A7
Banded Internal RC
1 x 10
A8
Half Kneel Wall Thoracic Rotation
1 x 10
B
Sit to Box jump
2 x 4
C1
DB Goblet Squat
3 x 10
C2
Isometric calf raise hold
3 x 10 @ 2
D1
BB Inverted Row
3 x 10
D2
Push Ups
3 x 10
E1
DB Tripod Row
3 x 10
E2
Cable Woodchop High2Low
3 x 8
E3
DB Walking Lunges
3 x 16
A1
Isometric calf raise hold
1 x 10 @ 3
A2
Band Crab Walk
1 x 2 @ 10
A3
Angled Pogo Jump
1 x 20
A4
Duck Walk
1 x 20
A5
Banded Internal RC
1 x 10
A6
Banded External RC
1 x 10
A7
Inchworm Push-Up
1 x 10
A8
Glute Bridge Iso
1 x 10 @ 2
B
MedBall Squat to Vertical Throw
2 x 4
C1
DB Hip Thrust - Bench
3 x 10
C2
Hollow Hold
3 x 0:20
D1
Alternating DB Bench Press
3 x 10
D2
DB Upright Row
3 x 10
E1
DB RDL SL Supported
3 x 8
E2
Dead Bug
3 x 10
A1
Isometric calf raise hold
1 x 10 @ 3
A2
Band Crab Walk
1 x 2 @ 10
A3
Angled Pogo Jump
1 x 20
A4
Standing Clamshell
1 x 8
A5
Duck Walk
1 x 20
A6
Banded Internal RC
1 x 10
A7
Banded External RC
1 x 10
A8
Inchworm Push-Up
1 x 10
B
MB Slam to Side toss
3 x 3
C1
Lateral Landmine Lunge
3 x 10
C2
Plank DB Pull Through
3 x 30
D
Kneeling Landmine Press
3 x 8
E1
Adductor Plate Slides
3 x 8
E2
DB Side Bend
3 x 8
