Ipswich Strength & Conditoning

Soccer, Football , Multi-sport, Strength & Conditioning
Coach
ISC Gym

Features
3 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

B1

Lateral Band Walks (ISC)

4 x 20

B2

Goblet Squat (ISC)

4 x 10

B3

Hamstring Bridge (ISC)

4 x 12

C1

DB/KB Split Squat (ISC)

3 x 8

C2

KB Sumo RDL (ISC)

3 x 10

D1

Incline DB Bench Press (ISC)

3 x 10

D2

Single Arm DB Bent Over Row (ISC)

3 x 8

D3

Prone Swimmers (ISC)

3 x 10

D4

Side Plank (ISC)

3 x 0:30

Tuesday
Week 1 Day 3

Prep

A

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

B1

Mini-Band Standing Hip Clam (ISC)

4 x 15

B2

Reverse Nordic Curl (ISC)

4 x 10

B3

Single Leg RDL (ISC)

4 x 8

B4

Pallof Hold (ISC)

4 x 0:30

C1

Goblet Cossack Squat (ISC)

3 x 8

C2

Barbell Calf Raise (ISC)

3 x 15

D1

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

D2

Seated DB/KB Shoulder Press (ISC)

3 x 10

D3

Hollow Body Hold (ISC)

3 x 0:30

Thursday
Week 1 Day 5

Prep

A

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

B1

SL Hop and Stick (ISC)

3 x 4

B2

Pogo Jumps (ISC)

3 x 0:15

C1

Box Squat (ISC)

3 x 8

C2

3 Point Slider Mobility (ISC)

3 x 10

D1

Arabesque Hold (ISC)

3 x 0:25

D2

Banded Isometric Adductor Hold (ISC)

3 x 0:30

E1

Barbell Shoulder Press (ISC)

3 x 10

E2

Banded Reverse Fly (ISC)

3 x 10

E3

DB or KB Suitcase March (ISC)

3 x 12

S&C for Football