athEL1T3 Performance
Soccer, Football , Strength & Conditioning, Youth Sports, Field Sports1 sessions per week
Must use App app to view and log training
Program Training
A1
Inchworm Push-Up
1 x 10
A2
Half Kneel Wall Thoracic Rotation
1 x 10
A3
Banded Internal RC
1 x 10
A4
Banded External RC
1 x 10
A5
Banded March (Hip Flex.)
1 x 16
A6
Duck Walk
1 x 2 @ 10
A7
Band Clamshell
1 x 8
A8
Hammy Walkouts
1 x 8
B
Sit to Box jump
2 x 4
C1
BB Squat - Low Pin
4 x 6
C2
Isometric calf raise hold
3 x 10 @ 2
D1
Weighted Chin Ups
3 x 8
D2
ResBand Push Ups
3 x 10
E1
DB Tripod Row
2 x 10
E2
Cable Woodchop High2Low
2 x 8
E3
DB Walking Lunges
2 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
Barbell Hip Thrust
8, 6, 6, 8
C2
Hollow Hold
3 x 0:45
D1
Barbell Bench Press
8, 6, 4, 8
D2
BB Inverted Row
3 x 10
E1
DB RDL SL Supported
2 x 8
E2
Ab Wheel
2 x 6
E3
EZbar - Close Grip Chest Press
2 x 12
A1
Inchworm Push-Up
1 x 10
A2
Banded External RC
1 x 10
A3
Banded Internal RC
1 x 10
A4
Duck Walk
1 x 20
A5
Standing Clamshell
1 x 8
A6
Angled Pogo Jump
1 x 20
A7
Band Crab Walk
1 x 2 @ 10
A8
Isometric calf raise hold
1 x 10 @ 3
B
MB Slam to Side toss
3 x 3
C1
Lateral Landmine Lunge
3 x 6
C2
Plank DB Pull Through
3 x 30
D1
Kneeling Landmine Press
8, 6, 6
D2
Landmine Row
3 x 10
E1
Adductor Plate Slides
2 x 8
E2
DB Side Bend
2 x 8
E3
DB Curl and Press
2 x 14
