Football Off-Season Programme | Workout Programs | Boostcamp App |

Football Off-Season Programme

by Callum

4 athletes joined

Program Description

Bridge between end of season and pre season!

Program Overview

Level

Novice, Beginner, Advanced, Intermediate

Goal

Athletics

Equipment

Garage Gym

Program Length

3 weeks

Time Per Workout

60 minutes

Created

May 08, 2024 09:11

Last Edited

Jul 11, 2024 12:46

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Day 1

1

Single Leg Hip Thrust

3 Sets

10 Reps

2

Plank

3 Sets

1 mins

3

Push Up

3 Sets

5 Reps

4

Kettlebell Swing

4 Sets

10 Reps

5

Bench Press (Dumbbell)

4 Sets

8 Reps

6

Bulgarian Split Squat (Dumbbell)

4 Sets

8 Reps

7

Nordic Curl

4 Sets

8 Reps

8

Lateral Raise (Dumbbell)

3 Sets

12 Reps

9

V-Up

3 Sets

15 Reps

10

Skater Hop

3 Sets

8 Reps

Day 2

1

Run

1 Set

12-13.3 mins

Day 5

1

Windshield Wipers

3 Sets

15 Reps

2

Glute Bridge (Dumbbell)

2 Sets

10 Reps

3

Bike

1 Set

20 mins

Day 3

1

Windshield Wipers

3 Sets

15 Reps

2

Glute Bridge (Dumbbell)

2 Sets

10 Reps

3

Bike

1 Set

20 mins

Day 4

1

Single Leg Romanian Deadlift

3 Sets

5 Reps

2

Side Plank

3 Sets

5 Reps

3

Forward Jump

4 Sets

5 Reps

4

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

5

Plank

4 Sets

10 Reps

6

Walking Lunge (Dumbbell)

4 Sets

8 Reps

7

Dumbbell Row

4 Sets

8 Reps

8

Goblet Squat

4 Sets

6 Reps

9

Wide Grip Pull-Up

4 Sets

8 Reps

10

Plank

1 Set

3 mins