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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
American football

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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 (Power Slam)
  • Shoulders · Abdominals · Biceps
  • Intermediate
Set Time (s)
1 45
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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