Flat Bench
Elevate Football Performance Program
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16s
Lay flat on a bench, feet firmly pressed into the ground, grab the bar a little more than shoulder width apart, bring the bar down to your chest and press upward trying to externally rotate your arms. Perform in sets of 10,8,6.
Up Next in Elevate Football Performance Program
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Tricep Ext.
Laying down while holding DB's with a straight arm bend at the elbow slowly lowering the weight towards your head, once you have reached full flexion extend back up. Perform as many reps as possible, 3x.
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Landmine Split Press
With an landmine anchored bar, start with the weight supported in one hand by your shoulder with the same side leg back in a lunge type position. Push the weight up over head focusing on the explosion, while at the same time driving the back leg forward. AMRAP both sides.
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Band Resisted pushup
With a lighter resistance band place across your back and hold firmly with both hands and then perform as many pushups as possible.
