Optimal Movement Therapy

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Week 3 Football Performance

Overhead press suitcase lunge

13s

Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides

Up Next in Day 3

  • 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.

  • Nordic EXT.
    00:15
    Nordic EXT.

    Nordic EXT.

    With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.

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