Rogers in season football program

**Rogers In-Season Football Program**

Elevate your game with this comprehensive 5-week training program designed specifically for football athletes. Committing to 25 sessions, you’ll focus on strength, agility, and endurance through a mix of compound lifts like squats and deadlifts, explosive movements such as box jumps, and targeted muscle work. Each workout is crafted to enhance your performance on the field, ensuring you stay at the top of your game throughout the season. Get ready to push your limits and achieve your athletic goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Leg Extension

Hack Squat

Lower day one 

Box Jump

Broad Jump

Ladder Drill

Athlete day 

Deadlift (Barbell)

Lying Leg Curl

Leg Press

Lower day two 

Pull-Up (Bodyweight)

Lat Pulldown

Seated Row (Machine)

Bicep Curl (EZ Bar)

Spider Curl

Upper day two 

Bench Press (Barbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Ab Wheel

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