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  • 6 Week Mid-Summer Skill Position Plan: Monday Week 1 Week 2 Shoulder Series

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    Елена Нельсон
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    This 6-week summer training plan for skill positions includes shoulder and core exercises done on Mondays, Wednesdays, and Fridays. Each week focuses on different shoulder and core exercises in a progression of increasing difficulty and volume over the 6 weeks. Exercises target the shoulders, core, legs, and back through moves like raises, presses, squats, rows and more using dumbbells, bodyweight, and weighted implements.

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    UFFootball_SkillPosition

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    This 6-week summer training plan for skill positions includes shoulder and core exercises done on Mondays, Wednesdays, and Fridays. Each week focuses on different shoulder and core exercises in a progression of increasing difficulty and volume over the 6 weeks. Exercises target the shoulders, core, legs, and back through moves like raises, presses, squats, rows and more using dumbbells, bodyweight, and weighted implements.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    7 views3 pages

    6 Week Mid-Summer Skill Position Plan: Monday Week 1 Week 2 Shoulder Series

    Uploaded by

    Елена Нельсон
    This 6-week summer training plan for skill positions includes shoulder and core exercises done on Mondays, Wednesdays, and Fridays. Each week focuses on different shoulder and core exercises in a progression of increasing difficulty and volume over the 6 weeks. Exercises target the shoulders, core, legs, and back through moves like raises, presses, squats, rows and more using dumbbells, bodyweight, and weighted implements.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 3

    Football 

    6 week mid-summer Skill Position 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 each 3x10 each 2x12, 2x10 each

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

    Bridge series (Right / Prone / Left) Deadlift Single-Arm DB Bench SINGLE-LEG RDL SINGLE-ARM DB ROW
    Wednesday SHOULDER SERIES

    DB L.W.I Press w/ Thumbs Up


    CORE SERIES

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

    2x10 each 2x:10 each Warm-Up, 2x6, 2x5 each 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) Bulgarian Squat WEIGHTED PUSH-UPS x 30 total reps Superman x 30 Total Reps Towel Pull-Ups x 40 total reps
    Friday

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


    CORE SERIES

    2x8 each 2x3 each Warm-Up, 4x5 2x12, 2x10 each 3x6 each 1x15, 1x12, 1x10, 1x8

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

    1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN Single-Arm DB Incline bench setting @ 30deg Single-Leg Glute Bridge Inverted Row

    Football 
    6 week mid-summer Skill Position 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 each 4x10 each

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

    Bridge series (Right / Prone / Left) HANG SHRUG Single-Arm DB Bench Single-Leg RDL Single-Arm DB Row
    Wednesday SHOULDER SERIES

    DB L.W.I Press w/ Thumbs Up


    CORE SERIES

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

    2x12 each 2x:12 each Warm-Up, 2x6, 2x5 each 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) Bulgarian Squat DIPS x 30 total reps REVERSE HYPER x 30 Total Reps Towel Pull-Ups x 40 total reps
    Friday

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


    CORE SERIES

    2x10 each 2x4 each Warm-Up, 4x3 2x10, 2x8 each 3x6 4x8

    2x12 each 2x5 each Warm-Up, 4x3 2x8, 2x6 each 3x8 4x6

    1-Leg Lowering (Middle/Diagonal/Lateral) Power Clean High Pull Single-Arm DB Incline GLUTE HAM RAISE Inverted Row

    Football 
    6 week mid-summer Skill Position 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 each 4x10 each

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

    Bridge series (Right / Prone / Left) HIGH PULL Single-Arm DB Bench Single-Leg 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 each As many sets as required 3x3 each

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

    Dead Bug Series (R/R, L/L, R/L, L/R, All 4) Bulgarian Squat WEIGHTED DIPS x30 TOTAL REPS SUPERMAN SERIES all four / upper / opposite R&L / opposite L&R controlled movement - pause at top for 1sec Towel 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

    2x12 each 2x5 each Warm-Up, 4x3 2x10, 2x8 each 3x8 2x6, 2x5

    2x15 each 2x6 each Warm-Up, 4x2 2x8, 2x6 each 3x10 4x5

    1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN Single-Arm DB Incline Glute Ham Raise Inverted Row

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