Week 6 Football Performance

Week 6 Football Performance

5 Seasons

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Week 6 Football Performance
  • FULL Hip Flow

    Episode 1

    A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

  • FULL ankle flow

    Episode 2

    A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

  • Standing INT. ROT.

    Episode 3

    Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side

  • TRX Rot.

    Episode 4

    With a TRX set lean back with straight arms, while keeping the arms straight rotate out to the side lifting yourself up. 10x/side

  • Pullups

    Episode 5

    With a wide overhand grip extend all the way down and back up, bringing your chin to the bar. Anything less is cheating. As many as possible. AMRAP 3X

  • Banded Pulldowns

    Episode 6

    With an anchored band pull your arms down to your sides, and then with straight arms pull down. 10x/exercise

  • Landmine Rows

    Episode 7

    With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.

  • Landmine Rotation

    Episode 8

    With a landmine setup bring the weight from side to side. AMRAP

  • Form Failure Curls

    Episode 9

    Perform a normal standing curl with elbows pinned to your side. The second your form drops either with your elbows, swinging your arms, or hips. AMRAP 3x

  • Shoulder Exercise

    Episode 10

    Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x

  • Kettlebell Rotation

    Episode 11

    With a Kettlebell or dumbbell hinge forward over one foot and rotate towards the forward foot side. 10x/side