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Drop catch lunge
Elevate Football Performance Program
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16s
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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Overhead press suitcase lunge
Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides
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Single leg deadlift
With a weight in your hand hinge forward on one foot with the other foot extending straight backwards trying to create a horizontal line. 10x/side
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Front squat
With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form for 45 sec.
