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Week 3 Football Performance

Drop catch lunge

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

Up Next in Day 3

  • Overhead press suitcase lunge
    00:13
    Overhead press suitcase lunge

    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

  • 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.

  • Isolated Plantar FLEX.
    00:17
    Isolated Plantar FLEX.

    Isolated Plantar FLEX.

    Perform by standing on one leg going all the way down and up. 25x on both sides.

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