Doctor Reef
Football , Multi-sport, Field Sports4 sessions per week
Must use App app to view and log training
Program Training
A1
Band Resisted Back Squat
5 x 4
A2
Depth Drop to Box Jump
5 x 3
A3
Band Assisted Squat Jumps
5 x 3
B1
Band Resisted SL DBL RDL to Box Knee Drive
5 x 4
B2
SL Triple Broads
5 x 2
C1
Rotational Lateral Lunge Goblet (Raptor)
5 x 4
C2
SL Depth Drop to SL Rotational Box Jump
5 x 4
D1
Standing Band Hip Flexion - Continuous
2 x 15
D2
Band Ankle Inv/Ev
2 x 20
A1
Band Resisted Speed Bench
5 x 5
A2
Lunge SA Rotational MB Chest Pass
5 x 5
B1
Band Resisted Pull-ups Neutral Grip
5 x 5
B2
MB Lunge Rainbow Slams
5 x 3
C1
Reverse Hyper DB Fly Band Resisted
3 x 8
C2
MB Hip Hinge Toss
3 x 4
D1
SA Band Rot Punch
3 x 10
D2
Push Up Position Clocks
3 x 5
A1
DB Bulgarian Lunges Band Resisted
5 x 5
A2
BW Bulgarian Jumps
5 x 3
A3
LM Bowler Lunge W/Band
5 x 6
A4
Raptor Lateral Bounds - Reflexive
5 x 3
B1
Barbell Calf Raise
3 x 8
B2
Band Resisted Pogo Jumps
3 x 8
B3
Pogo Hops
3 x 8
C1
Standing Band Hip Flexion - Continuous
2 x 15
C2
Standing Hip IR/ER
2 x 15
D
Nordics
2 x 6
A1
Band Resisted T Bar Row
5 x 5
A2
Banded Rotational Explosive Row
5 x 5
B1
Banded DB Incline Press
5 x 6
B2
DA Jammer Buzz feet
5 x 6
C1
Landmine Rotational Clean Press
3 x 5
C2
Shuffle MB Rotational SA Chest Pass
3 x 5
C3
Clean High Pull
3 x 5
C4
Band ER to Press
2 x 15
Phase 2 Starts Here!
Get Doctor Reef's NFL Offseason - Power Phase
