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Football Off-Season Programme
by Callum
1 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
Jun 11, 2024 02:33
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Week 1
1 / 3 Weeks
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
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 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
Day 5
1
Windshield Wipers
3 Sets
15 Reps
2
Glute Bridge (Dumbbell)
2 Sets
10 Reps
3
Bike
1 Set
20 mins
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 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
Day 5
1
Windshield Wipers
3 Sets
15 Reps
2
Glute Bridge (Dumbbell)
2 Sets
10 Reps
3
Bike
1 Set
20 mins