STRENGTH & CONDITIONING (2025)
VIRTUAL GYM
Weightlifting, Strength & Conditioning, FootballTHIS PROGRAM INCLUDES: • 2 LEG DAY/WEEK • 2 UPPER BODY/WEEK • 2 S&C WORKOUTS/WEEK • 1 ABS/TRAPS/FOREARMS PER WEEK
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B1
LDF SHOULDERS SEATED DUMBBELL OVERHEAD PRESS
20, 15, 10, 10
B2
LDF Biceps Dumbbell Alternating Curl
20, 15, 10, 10
C1
LDF BACK SEATED CABLE ROW
20, 15, 10, 10
C2
LDF CHEST DIPS
4 x MAX
D
LDF CHEST INCLINE BENCH PRESS
15, 12, 10, 8
E
LDF CHEST FLAT BENCH PRESS
15, 10, 5, 5, 5
F1
LDF CHEST FLAT BENCH PRESS
1 x 135
F2
LDF CARDIO Jump Rope
1 x 2:00
F3
Sit-up
1 x 2:00
G
LDF CHEST Push Up
1 x 2:00
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B
LDF LEGS Hamstring Curl
5 x 20
C
LDF LEGS STANDING CALF RAISE MACHINE
5 x 25
D
LDF LEGS BARBELL SQUAT
10 x 135 @ 10
E
LDF ABS Sit up med ball
6 x 25
F
LDF CARDIO RUN (MILES)
2 x .5
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B
Tabata Air Squats
3 x 4:00
C
LDF ABS Sit up twist Xtreme
50, 40, 30, 20
D
Double Under
4 x 25
E
LDF CARDIO Jump Rope
5 x 100
F
LDF CARDIO RUN (MILES)
1 x 1
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B1
Push Press
15, 15, 10, 10
B2
LDF ABS Reverse Crunch
4 x 25
C1
LDF BACK Pull Up (overhand grip)
4 x MAX
C2
LDF BICEPS EZ CURL 10-10-10
4 x 30
D1
LDF CHEST SEATED PRESS
5 x 15
D2
LDF CHEST DIPS
5 x MAX
D3
LDF Triceps Rope extension
5 x 15
E
Hang Power Clean
5 x 10
F
LDF CARDIO Jump Rope
5 x 100
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B1
LDF LEGS Extension
5 x 20
B2
Straight Leg Deadlift
5 x 20
C1
Leg Press
5 x 15
C2
LDF Plyometric Jump Squat
5 x 20
D1
LDF LEGS STANDING CALF RAISE MACHINE
4 x 25
D2
LDF LEGS BENT OVER CALF RAISE
4 x 25
E
Sumo Deadlift
5 x 10
F
LDF Abs Oblique Crunch (Legs Elevated)
5 x 20
G
LDF CARDIO RUN (MILES)
6 x .25
A1
LDF LEGS Lying Hamstring Stretch
1 x 10
A2
LDF STRETCH SEQUENCE 1
1 x 2:00
A3
LDF STRETCH SEQUENCE 2
1 x 2:00
A4
LDF FOAM ROLLER
1 x 2:00
B
Tabata Air Squats
3 x 4:00
C
LDF ABS Sit up twist Xtreme
50, 40, 30, 20
D
Double Under
4 x 25
E
LDF CARDIO Jump Rope
5 x 100
F
LDF CARDIO RUN (MILES)
1 x 1
A
LDF STRETCH SEQUENCE 1
1 x 5:00
B1
LDF Abdominal Crunch
6 x 20
B2
LDF TRAPS DUMBBELL SHRUG
6 x 20
B3
LDF FOREARM WRIST CURL
6 x 20
RICK KATTOUF
• OCB Masters Natural Pro Bodybuilder • SC State Record Holder Natural Powerlifting • National Record Holder Natural Powerlifting • World Record Holder Natural Powerlifting • NPTA Master Personal Trainer • NESTA Sports Nutrition Specialist • NESTA Heart Rate Performance Specialist •
