ONEighty Athletics's video: Football Camp Post Practice 40 Minute Full Body Workout

This team is currently in training camp for 4 weeks and trains 3 days a week.( M,W,R for 45 minutes) Monday: Full Body Lift Wednesday: Upper Body Lift Thursday: Lower Body (they have Friday off, so I can add more volume) WARM UP: LOWER Focus 1.)Standing Knee Hugs R/L Iso Hold without hug 2x per leg 2.)Wide Hip Hinge x10 3.) 3 Way Kneeing Lunge Forward, 45, Lateral 4.)Bear Position Calf Rocks x6 5.) Hip Flexor Switch x6 6.) Worlds Greatest Twist + Switch x6 UPPER Focus: 7.)3 Types of Push ups a. Close Grip Plyo to Wide Grip Eccentric x5 b. Regular Iso Hold 5 second hold x5 c. Regular push up x5 8.) SA Push Up Holds x10secs ea 9.) Shoulder Taps x10 WORKOUT:(%’s, sets, and reps change every week) A1.) Hang Clean + Front Squat 4x2 (55,65,70,75 of HC max) A2.) Medball Kneeling Side Toss 3x5ea A3.) 3 Way Lunge 3x3ea (F,L,B) A4.) Fire Hydrant 3x10ea - B1.) Bench Press ISO: 55%x5 65%x5 (regular tempo warm up) 70% 3x3 (4 secs on 2 inches from chest. First 2 sets regular) B2.) DB Row 4x5ea (4 sec pause) B3.) ISO T’s 4x15 sec hold B4.) Lat Stretch 4x20sec - C1.) DB or BB Shrug 2x10 C2.) Manual Neck F&B x5ea - D1.) Manual Front Raise x5 D2.) Manual Side Raise x5 Our TEMPO is HIGH! MUSIC IS BLASTING! AND I HAVE TO BE ON 🔥. I’m completely aware that majority of these kids DO NOT “Feel” like lifting after practice… I ALWAYS have a message ready to refocus and remind WHY we’re hear to train / strain. To be the BEST. To be CHAMPIONS. To OUTWORK our opponent. To let our ACTIONS dictate our future. Hope this provide you some value.