Foundation Phase 3 Week Program

Stage 1 is all about building a rock-solid foundation for footy performance — we focus on improving general strength, adding lean muscle, and fixing any weaknesses or imbalances from the season, while slowly reintroducing running and conditioning so your body can handle heavier loads and higher intensities in the later phases.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Bench Press (Close Grip)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Lateral Med Ball Throw

Upper Body Push

Squat (Barbell)

Front Squat (Barbell)

Single Leg Romanian Deadlift

Lunge (Dumbbell)

Box Jump

Broad Jump

Pallof Press

Quad/Power

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Single Leg Hip Thrust

Nordic Curl

Ab Wheel

Posterior Chain Focus (LEGS)

Barbell Row

Pull-Up (Bodyweight)

Lat Pulldown

Rear Delt Fly (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Landmine Twist

Upper Body Pull

Push Press (Barbell)

Chin-Up (Bodyweight)

Renegade Row

Volume Day (Athletic Day)

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