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Landmine Press

Elevate Football Performance Program • 12s

With a secured olympic bar at one end, grasp the other end with one hand and press up and bring back down focusing on the squeeze in your chest in the middle. Perform as many reps as possible.

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  • Inverted ankle narrow squats
    00:16
    Inverted ankle narrow squats

    Inverted ankle narrow squats

    With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form with a heel lift placed under your heels for 45 sec. 3x

  • Deadlift
    00:15
    Deadlift

    Deadlift

    Hinge forward making sure your back is braced properly. Drive your knees back and your hips forward lifting the weight off of the ground. Perform 3 sets of 10 reps, 8 reps, and 6 reps.

  • Bulgarian split squats and jump
    00:35
    Bulgarian split squats and jump

    Bulgarian split squats and jump

    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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