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Athleticism for Contact Sports 🏉🏈🏋️‍♂️🏟️

Welcome to your functional varied & fun workout designed to improve your contact sports! Part 1 - fundamental body mechanics. Part 2 - faster paced movements. Part 3 - lower body power. The weights and reps are set by default but can be easily customized for you. Once saved, look at the top right: 1 - Click the ‘more button’ (it’s the three dots) 2 - Click ‘Update targets’ 3 - Overwrite with yours

  • 50 minutes
  • Intermediate
  • Full Body

Interests

Rugby American football Australian football Functional fitness Strength & conditioning

Anatomy

Equipment

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Barbell

Kettlebell

Medicine Ball

Bench

Aerobic Step

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Fundamentals

This section is where the fun begins! Let’s talk reps and sets. Don’t go too crazy with the weights. You’ll be doing 12-14 reps per exercise. Let’s get started!

Barbell Back Squat No Rack
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 30
Rest - 00:50
2 12 30
Rest - 00:50
Standing Barbell Shoulder Overhead Military Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 30
Rest - 00:50
2 12 30
Rest - 00:50
Barbell Front Squat
Intermediate
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 12 30
Rest - 00:50
2 12 30
Rest - 00:50
Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 12 30
Rest - 00:50
2 12 30
Rest - 00:50
Walking Lunge with Shoulder Racked Barbell
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 30 45
Rest - 00:50
Kettlebell Squat (Overhead)
Advanced
Quadriceps | Hamstrings | Glutes | Abdominals
Set Reps Weight (kg)
1 12 16
Rest - 00:50
2 12 16
Rest - 01:00

Fun Time Attack

This section is where the magic happens! Get ready to improve your cardiovascular and muscular endurance with some time-based exercises 🥵💪.

Kettlebell Step Up (Racked Knee Drive)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 14 45
Rest - 00:50
Kettlebell Thruster
Intermediate
Full Body
Set Weight (kg) Time (s)
1 14 45
Rest - 00:50
Kettlebell Farmers Walk
Beginner
Full Body
Set Weight (kg) Time (s)
1 14 45
Rest - 00:50
Kettlebell Farmers Walk (Overhead Grapevine)
Advanced
Full Body
Set Weight (kg) Time (s)
1 14 45
Rest - 00:50
Medicine Wall Throw (Side to Side)
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 45
Rest - 00:50
Russian Twist Heels Down with Medicine Ball
Intermediate
Abdominals
Set Weight (kg) Time (s)
1 12 45
Rest - 00:50
Russian Twist with Medicine Ball Toss
Advanced
Abdominals
Set Weight (kg) Time (s)
1 12 45
Rest - 00:50
Medicine V Sit Hold (One Arm)
Advanced
Abdominals
Set Weight (kg) Time (s)
1 12 45
Rest - 00:50
Medicine Slam & Toss
Intermediate
Full Body
Set Weight (kg) Time (s)
1 12 45
Rest - 00:50
2 12 45
Rest - 01:00

Power & Performance

Welcome to the final section! 🙌 Get ready to generate power from a lunge position 🦵.

Lunge Side Box Jump
Intermediate
Glutes | Quadriceps | Hamstrings | Calves
Set Reps
1 10
Rest - 01:00
2 10

Created by

Leon Ward’s BurnIt
Personal trainer

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