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Week 4 Football Performance

Banded Resisted High Knees

14s

Place a band horizontally and drive your knee up into the band as fast as you can. Perform for 60 Sec.

Up Next in Day 1

  • 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.

  • Front squat
    00:16
    Front squat

    Front squat

    With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form for 45 sec.

  • 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

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