Mon/Wed/Fri
Core work (2x circuit) go for “quality”, not “speed”:
- Dead bug – 10 each leg
- Inchworm – 10
- Soccer ball core stability– 10 each direction around cone
- Mountain climbers – 25
- Forward/backward crawl – 5 steps each direction
- Lateral crawl – 5 steps each direction
- Bird dogs – 10 each side
- Fire hydrants – 10 each side
- Donkey kicks – 10 each side
You’ll need a helper to toss you the ball to volley … click the links to see a demo
- Instep
- Laces
- Thigh – laces (same foot)
- Thigh – laces (opposite foot)
- Chest – laces
- Chest – instep
- Standing header
- Jumping header
Tue/Thu/Sat
Upper body + lower body superset (3x circuit) go for “quality” not “speed”:
- Pushups – 10 (review the video, use proper form, use knees instead of plank if appropriate)
- Single leg deadlift hold (with soccer ball) – 5 each leg, review the video, don’t rush)
- Bulgarian split squat – 10 each leg (review the video, use a bench/couch or other stable platform)
- Fast contact broad jump – 5 (review video, use arms and legs together)
- Toe raises – 10 each leg (review the video)
Add wall circuit, cone skills