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  • TAE Home Workouts PDF

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    sebastian rodriguez
    71 views12 pages
    The document describes a home strength workout routine consisting of two parts, each with 5 exercises, to be done as a circuit 3 times. Equipment needed includes a chair or step and small towels. Exercises include split squats, hip thrusts, pushups, planks, and shoulder taps. The second part includes single leg curls, lunges, pushups, and core exercises. It also describes a home conditioning circuit to be done for 30 seconds per exercise with 15 seconds rest, completing the circuit 3 times with 90 seconds rest between. Exercises include lateral bounds, mountain climbers, squat jumps, shuffles, and plyo lunges. Finally, it outlines a backyard football conditioning session using a

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    The document describes a home strength workout routine consisting of two parts, each with 5 exercises, to be done as a circuit 3 times. Equipment needed includes a chair or step and small towels. Exercises include split squats, hip thrusts, pushups, planks, and shoulder taps. The second part includes single leg curls, lunges, pushups, and core exercises. It also describes a home conditioning circuit to be done for 30 seconds per exercise with 15 seconds rest, completing the circuit 3 times with 90 seconds rest between. Exercises include lateral bounds, mountain climbers, squat jumps, shuffles, and plyo lunges. Finally, it outlines a backyard football conditioning session using a

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    71 views12 pages

    TAE Home Workouts PDF

    Uploaded by

    sebastian rodriguez
    The document describes a home strength workout routine consisting of two parts, each with 5 exercises, to be done as a circuit 3 times. Equipment needed includes a chair or step and small towels. Exercises include split squats, hip thrusts, pushups, planks, and shoulder taps. The second part includes single leg curls, lunges, pushups, and core exercises. It also describes a home conditioning circuit to be done for 30 seconds per exercise with 15 seconds rest, completing the circuit 3 times with 90 seconds rest between. Exercises include lateral bounds, mountain climbers, squat jumps, shuffles, and plyo lunges. Finally, it outlines a backyard football conditioning session using a

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    at home

    strength

    • perform each exercise in the order shown as a circuit EQUIPMENT NEEDED

    part 1 • rest for 90 sec in-between each completed circuit


    • repeat x3 before moving onto part 2 of the workout
    CHAIR OR STEP
    X2 SMALL HAND TOWELS
    HARD AND SMOOTH SURFACE

    10 -12
    RFE SPLIT SQUAT
    (EACH LEG) play

    10 -12
    single leg hip thrust
    (EACH LEG) play

    push up 12-15 play

    max hold
    copenhagen side plank
    (EACH side) play

    shoulder taps 16 play

    complete part 1 & part 2 together as one whole workout


    at home
    strength

    • perform each exercise in the order shown as a circuit EQUIPMENT NEEDED

    part 2 • rest for 90 sec in-between each completed circuit


    • repeat x3
    CHAIR OR STEP
    X2 SMALL HAND TOWELS
    HARD AND SMOOTH SURFACE

    10 -12
    single leg hamstring curl
    (EACH LEG) play

    10 -12
    lateral slide lunge
    (EACH LEG) play

    atomic push up 10-12 play

    body saw 12-15 play

    pikes 12-15 play

    complete part 1 & part 2 together as one whole workout


    at home
    conditioning

    • perform each exercise in the order shown as a circuit EQUIPMENT NEEDED


    NONE
    • WORK FOR 30 SECONDS WITH 15 SECONDS REST BEFORE MOVING TO THE NEXT EXERCISE
    • COMPLETE THE CIRCUT X3 BEFORE RESTING FOR 90 SEC AND REPEATING either once or twice more

    30 SEC
    LATERAL BOUNDS
    15 REST play

    30 SEC
    MOUNTAIN CLIMBERS
    15 REST play

    30 SEC
    SQUAT JUMPS
    15 REST play

    30 SEC
    LATERAL SHUFFLE
    15 REST play

    30 SEC
    PLYO LUNGES
    15 REST play
    back garden ballin’
    all you need is a ball, a few cones and 8m x 6m of space
    to complete our 3 drills that make up this football
    conditioning session session

    all 3 drills can be completed within a 8m x 6m grid so easy


    to do in most gardens or even at the local park

    the focus of these drills are to help you keep sharp and
    incorporate the ball whilst getting in some good
    conditioning work

    perform each drill individually or do them all together


    to make up a full session
    drill 1
    • perform this drill continuously for 2 minutes
    • rest for 1 minute between rounds
    • COMPLETE 3-4 rounds in total before moving to drill 2
    play

    drill 2
    • perform this drill continuously for 2 minutes
    • rest for 1 minute between rounds
    • COMPLETE 3-4 rounds in total before moving to drill 3
    play

    drill 3
    • perform this drill continuously for 2 minutes
    • rest for 1 minute between rounds
    • COMPLETE 3-4 rounds in total
    play

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