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Bulgarian split squats and jump

Elevate Football Performance Program • 35s

With one foot elevated on a bench lunge down looking to create a 90 degree angle with the forward foot. Perform 10 split squats then drop the weight and go into 10 split jumps bringing the knee up as high as you can on the elevation. 10x of each exercise on both sides.

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    With a single weight swing back and forth with a straight back, raising the weight to about eye level. Lift with your legs by driving your knees back and hips forward. perform for 45 sec. 3x.

  • overhead press suitcase lunge
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    overhead press suitcase lunge

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  • Drop catch lunge
    00:16
    Drop catch lunge

    Drop catch lunge

    Holding a weight in one hand drop down into a lunge as quickly as possible without letting your back knee touch the ground. perform as many as you can with proper form for 45 sec. both sides

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