COMPLETE FOOTBALL PERFORMANCE

NO EQUIPMENT
PROGRAM
ELITE TRAINING
ANYTIME, ANYWHERE
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Introduction
THE PROGRAM
This program is designed for athletes who are
looking to gain a competitive edge through their
physical performance, without ANY expensive gym
equipment. This program will lay the foundation for
strength and power through strength-building
exercises as well as plyometrics designed to improve
speed, agility and explosiveness.

MOBILITY CIRCUITS & GYM WARM UP

The two mobility circuits should be performed 1-2x
each, every week, and used as a warmup before each
main session. The chosen circuit should be
performed 2-3 times each session.

PROGRESSION
Although this is a thorough program that would
challenge many experienced athletes, there will come
a point that you need to progress certain exercises.
Many of the exercises can be progressed by adding a
small amount of weight. Otherwise, if you would like
more advanced exercises or programs, feel free to
DM me on instagram @completeFP
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IMPORTANT NOTES
READING THE PROGRAM
ES = Each Side; EL = Each Leg; EW = Each Way; SL =
Single Leg

Click on exercises for a video example (only some of them)

There are 3 supersets (groups of 2 or 3 exercises) on
each day - these are titled A, B and C. For example, on
Day 1, perform one set of CMJ, lateral lunges and push
ups - repeat this 3 times before moving on to the next
superset (B). Exercises should be performed in the
order they are listed.

If you need further clarification on the program or any of

the exercises, DM me on instagram @completeFP

DISCLAIMER
All exercise and physical activity has some level of risk.
You perform this training at your own risk. Complete
Football Performance will not be held responsible for
injuries or damages that occur during performance of
the exercises in this training program.

COPYRIGHT NOTICE
© Complete Football Performance 2020. All Rights Reserved.
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MOBILITY Circuits
VIDEO EXAMPLE
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DAY 1
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DAY 2
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DAY 3