Football 

6 week mid-summer Big Skill Player Plan

Presented by

Monday SHOULDER SERIES

Week 1

Week 2

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x8 each 2x:15 each Warm-Up, 4x5 2x12, 2x10 3x12 2x12, 2x10

2x10 each 2x:20 each Warm-Up, 4x4 2x10, 2x8 3x10 2x10, 2x8

Bridge series (Right / Prone / Left) POWER CLEAN DEADLIFT DB BENCH PRESS ROMANIAN DEAD LIFT (RDL) BARBELL BENT OVER ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x8 each 2x:08 each Warm-Up, 2x8, 2x6 As many sets as required As many sets as required As many sets as required

2x10 each 2x:10 each Warm-Up, 2x6, 2x5 As many sets as required As many sets as required As many sets as required

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) DUMBBELL GOBLET SQUAT STANDARD PUSH-UPS x 50 total reps Hands = on DBs & Shoulder Width HYPEREXTENSION x 30 Total Reps NEUTRAL GRIP PULL-UPS x 50 total reps
Friday SHOULDER SERIES

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x8 each 2x3 each Warm-Up, 4x5 2x12, 2x10 3x10 1x15, 1x12, 1x10, 1x8

2x12 each 2x4 each Warm-Up, 4x4 2x10, 2x8 3x12 1x12, 10, 1x8, 1x6

1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN SHRUG DB INCLINE BENCH PRESS bench setting @ 30deg, control DBs down DOUBLE Leg Glute Bridge DB PRONE ROW bench setting at 30deg incline

heels pulled tight to body, squeeze abs slowly extend hips as high as possible

Football 
6 week mid-summer Big Skill Player Plan

Presented by

Monday SHOULDER SERIES

Week 3

Week 4

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x10 each 2x:25 each Warm-Up, 2x4, 2x3 2x10, 2x8 each 3x10 4x10

2x12 each 2x:30 each Warm-Up, 4x3 2x8, 2x6 each 3x8 4x8

Bridge series (Right / Prone / Left) POWER CLEAN SHRUG DB BENCH PRESS (Alternating) ROMANIAN DEAD LIFT (RDL) BARBELL BENT OVER ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x10 each 2x:10 each Warm-Up, 2x8, 2x6 As many sets as required As many sets as required As many sets as required

2x12 each 2x:12 each Warm-Up, 2x6, 2x5 As many sets as required As many sets as required As many sets as required

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) BARBELL FRONT SQUAT SPIDERMAN PUSH-UPS x 40 total reps Bring knee to elbow at bottom; switch REVERSE HYPER x 30 Total Reps CHIN-UPs x 40 total reps
Friday SHOULDER SERIES

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x10 each 2x4 each Warm-Up, 4x3 2x10, 2x8 each

2x12 each 2x5 each Warm-Up, 4x3 2x8, 2x6 each

1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN HIGH PULL DB INCLINE BENCH (Alternating/Opp. Arm Extended) bench setting @ 30deg, control DBs down Single-Leg Glute Bridge DB PRONE ROW bench setting at 30deg incline

3x6 each 4x8

3x8 each 4x6

heels pulled tight to body, squeeze abs slowly extend hips as high as possible

Football 
6 week mid-summer Big Skill Player Plan

Presented by

Monday SHOULDER SERIES

Week 5

Week 6

DB Standing T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x12 each 2x:30 each Warm-Up, 4x3 2x10, 2x8 each 3x8 4x10

2x15 each 2x:40 each Warm-Up, 2x3, 2x2 2x8, 2x6 each 3x6 4x8

Bridge series (Right / Prone / Left) POWER CLEAN HIGH PULL DB BENCH PRESS (Alternating/Opp. Arm Extended) ROMANIAN DEAD LIFT (RDL) SINGLE-ARM DB ROW
Wednesday SHOULDER SERIES

DB L.W.I Press w/ Thumbs Up

CORE SERIES

2x12 each 2x:12 each Warm-Up, 2x5, 2x4 As many sets as required 3x3 each

2x15 each 2x:15 each Warm-Up, 2x4, 2x3 As many sets as required 3x4 each

Dead Bug Series (R/R, L/L, R/L, L/R, All 4) BARBELL FRONT SQUAT Triangle PUSH-UPS x 40 total reps index fingers and thumbs toouching SUPERMAN SERIES all four / upper / opposite R&L / opposite L&R controlled movement - pause at top for 1sec PULL-UPS x 40 total reps
Friday SHOULDER SERIES

As many sets as required

As many sets as required

DB Lying T.Y.I Raise w/ Thumbs Up

CORE SERIES

2x10 each 2x4 each Warm-Up, 4x3 2x10, 2x8 each

2x12 each 2x5 each Warm-Up, 4x3 2x8, 2x6 each

1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN HIGH PULL DB INCLINE BENCH (Alternating/Opp. Arm Extended) bench setting @ 30deg, control DBs down Single-Leg Glute Bridge DB PRONE ROW bench setting at 30deg incline

3x6 each 4x8

3x8 each 4x6

heels pulled tight to body, squeeze abs slowly extend hips as high as possible