ONEighty Athletics's video: Summer Workout for Lateral Speed Agility Upper Body Strength Power
@Summer Workout for 🚀 Lateral Speed & Agility, Upper Body Strength & Power
For A Step by-Step Summer Training Program visit:
https://oneightyathletics.com/summer1a
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Here’s the full Workout:
Dynamic Warm Up(10 minutes)
Lateral Acceleration & 5-10-5 Work (20 minutes)
Lift (45 minutes)
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1.) Dynamic Warm Up & Mobility on Field
2A.) Lateral Quickness:
💥Lateral Acceleration Series: Push to Move!
a.Lateral Power Step - Sprint 1 x R/L - there and back
b.Quick Shuffle- Sprint 1x R/L - there and back
*Whistle Reaction
d.Shuffle-Shuffle
e.Shuffle-Sprint
2B.) 5-10-5 Drills
a. 5-10-5 Walkthrough & Demo
-Feet, -Hand, -Chin
b. 5 Yard Pause x2
c. 5+10 Pause x1
d. Full 5-10-5 x1
*Focus Drill*
3.) 🏋️♂️ Lift (45 Minutes)
A1. DB SA Push Jerk 4x4 ea (Light and Fast)
A2. Vertical Jumps
SL Jump 3x1 ea
DL Jump 3x1
A3. Swingers 3x5
B1. Bench Press Eccentric 4x5,3,3,3
(6 secs on way down for 3 works sets at 80% of 1RM)
B2. MB Jams (Elevated: Drop to Chest) 4x3
B3. Unsupported DB Row 4x5 ea (6 secs on way down)
C. Bodyweight Abs - Players Lead
D1. Partner resisted Shoulder Raise 1x4 manual front side
D2. Partner resisted Shoulder Raise 1x4 manual side
Finisher: 30 Second Push Up
🔑Remember DOMINATE the Details, Better Your BEST, and ATTACK every set and rep!
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Watch more off season training videos here:
https://oneightyathletics.com/off-seasonblueprint
Sign up for or 8 Week Summer program here:
https://oneightyathletics.com/summer1a
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Coach Cano
Win The Kids!
This video was published on 2021-07-08 00:57:25 GMT by @oneighty-athletics on Youtube.
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ONEighty Athletics's video: Summer Workout for Lateral Speed Agility Upper Body Strength Power
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