Football Lift: Week 1 - Day 1

We began game prep this week with our first, true in-season lift. It was a great day. There was a different feel in the weight room because it's game week.

• Dynamic Warm-up
• Extended Warm-up: Halo x5/Spiderman Progression x5/Neck Work
• Squat Clean: 3x2 (135-225)
• Hurdle-under: 2x3 each
• Squat: 5/5/2/2/2 In-Season Progression 1 (Top set is 70%)
• Hurdle-over: 2x3 each
• Incline (BB or FBB): 4x5
• 1-leg Plank: 2x60 seconds
• RDL: 2x5
• Single-leg squat to bench: 2x5 each
• Pull-ups: 2x5
• Hammer Circuit (OL/DL/LB/TE): 2x10
• DB Row: (QB/WR/RB/DB): 2x10
• Extra Work
• Push-ups: 30-50
• BB Shrugs: 2x20
• Team Abs: 50 reps
• Team Stretch

We had three groups. Each group finished the lift in about 30 minutes (5-7 minute workout explanation and warm-up, 8 minute abs and stretch at the end). 45 minutes total. One more quick lift (literally and figuratively) on Thursday and we're on the bus for Harrisonburg.

• Curls: 50