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Functional Fitness for American Football
This American Football plan is focussed on explosive power to help improve your game. So if you’re a player or like training like one, give it a go!
- 25 minutes
- Intermediate
- Bench · Plyometric Jump Box · Battle Ropes · Wall Ball
- Full Body
Exercises
Routine
Inch Worm
- Shoulders
- Beginner
Set | Reps |
---|---|
1 | 12 |
Bear Crawl
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
Push Up
- Chest
- Intermediate
Set | Reps |
---|---|
1 | 16 |
Bird Dog
- Abdominals
- Beginner
Set | Reps |
---|---|
1 | 14 |
Split Squat (Hop)
- Hamstrings · Quadriceps · Glutes · Calves
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
Bench Dip
- Triceps
- Intermediate
Set | Reps |
---|---|
1 | 14 |
Step Up (Explosive)
- Quadriceps · Hamstrings · Glutes
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
Assisted Pistol Squat
- Quadriceps · Hamstrings · Glutes
- Intermediate
Set | Reps |
---|---|
1 | 14 |
2 | 14 |
Fun Stuff
Battle Ropes Wave (Half Burpee)
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
Battle Ropes Wave (Ski Slam)
- Full Body
- Intermediate
Set | Time (s) |
---|---|
1 | 45 |
Wall Ball Chest Pass
- Chest
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 |
Medicine Wall Throw (Underhand Scoop)
- Full Body
- Intermediate
Set | Weight (kg) | Time (s) |
---|---|---|
1 | 45 |
Wall Ball Squat Throw
- Quadriceps · Hamstrings · Abdominals · Shoulders
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 14 |
Created by
Leon Ward’s BurnIt
Personal trainer
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