jnm plan

day 1
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Football.

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 workout

exercise REPS/SETS weight

Static bike 10-15 minutes Unlock with

Stretching full JNM plan

Unlock with
Bulgarian Split Squats 10 x 3 BOTH LEGS
full JNM plan

Side Lunges 10 x 3 BOTH LEGS Unlock with

Single Leg RDL 10 x 3 BOTH LEGS full JNM plan

Lunge With Knee Kick 8 x 3 BOTH LEGS Unlock with

Wall Sit 60s x 3
full JNM plan

Hip Thrust 8-12 x 3 Unlock with

Hamstring Slides 4-8 x 3 full JNM plan
 diet

meal ingredients amount

Eggs
Egg whites Unlock with
Breakfast Omlette Ham
full JNM plan
Mushrooms
Pepper

Protein powder
Plant based milk Unlock with
Snack #1 Protein shake
Banana full JNM plan
Frozen berries

Turkey
Lettuce, tomato, Unlock with
Lunch Turkey sandwich Low fat mayo
full JNM plan
Dijon mustard
Wholegrain bread

Wholegrain bagel
Unlock with
Snack #2 Bagel Peanut butter
Bagel full JNM plan

5% fat mince meat

Wholegrain burrito
Unlock with
Dinner Burrito Wholegrain rice
Peppers full JNM plan
Salsa, cheese

Wholegrain bread
cakes Unlock with
Toast
Snack #3 Nutella full JNM plan
Peanut butter
 football

usual warm-up - dynamic & static stretches

1

DRIBBLE WITH SPRINT box drill sprint to drag

1) set out cones WITH GAP AT THE END 1) dribble around cones 1) sprint on solid lines
2) dribble through the cones following numbers
AND THE SPRINT TO THE END 2) go both ways 2) drag roll on dotted lines
10 REPS 60 SECONDS X 3 10 reps

dribble quick feet shot 1) drive in and dribble through

1) dribble through the cones 1) quick feet through cones cones
2) inside, outside, inside, outside 2) dribble to either side and shoot 2) go around cone and shoot
5 reps each side
15 reps 5 reps each foot

usual cool down - dynamic & static stretches

4
 NATHAN MILES

2020 JNM FOOTBALL