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6 Week Mid-Summer Skill Position Plan: Monday Week 1 Week 2 Shoulder Series
6 Week Mid-Summer Skill Position Plan: Monday Week 1 Week 2 Shoulder Series
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Week 1
Week 2
2x8 each 2x:15 each Warm-Up, 4x5 2x12, 2x10 each 3x10 each 2x12, 2x10 each
2x10 each 2x:20 each Warm-Up, 4x4 2x10, 2x8 each 3x8 each 2x10, 2x8 each
Bridge series (Right / Prone / Left) Deadlift Single-Arm DB Bench SINGLE-LEG RDL SINGLE-ARM DB ROW
Wednesday SHOULDER SERIES
2x8 each 2x:08 each Warm-Up, 2x8, 2x6 each As many sets as required As many sets as required As many sets as required
2x10 each 2x:10 each Warm-Up, 2x6, 2x5 each As many sets as required As many sets as required As many sets as required
Dead Bug Series (R/R, L/L, R/L, L/R, All 4) Bulgarian Squat WEIGHTED PUSH-UPS x 30 total reps Superman x 30 Total Reps Towel Pull-Ups x 40 total reps
Friday
2x8 each 2x3 each Warm-Up, 4x5 2x12, 2x10 each 3x6 each 1x15, 1x12, 1x10, 1x8
2x12 each 2x4 each Warm-Up, 4x4 2x10, 2x8 each 3x6 each 1x12, 10, 1x8, 1x6
1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN Single-Arm DB Incline bench setting @ 30deg Single-Leg Glute Bridge Inverted Row
Football
6 week mid-summer Skill Position Plan
Presented by
Week 3
Week 4
2x10 each 2x:25 each Warm-Up, 2x4, 2x3 2x10, 2x8 each 3x10 each 4x10 each
2x12 each 2x:30 each Warm-Up, 4x3 2x8, 2x6 each 3x8 each 4x8 each
Bridge series (Right / Prone / Left) HANG SHRUG Single-Arm DB Bench Single-Leg RDL Single-Arm DB Row
Wednesday SHOULDER SERIES
2x10 each 2x:10 each Warm-Up, 2x8, 2x6 each As many sets as required As many sets as required As many sets as required
2x12 each 2x:12 each Warm-Up, 2x6, 2x5 each As many sets as required As many sets as required As many sets as required
Dead Bug Series (R/R, L/L, R/L, L/R, All 4) Bulgarian Squat DIPS x 30 total reps REVERSE HYPER x 30 Total Reps Towel Pull-Ups x 40 total reps
Friday
2x10 each 2x4 each Warm-Up, 4x3 2x10, 2x8 each 3x6 4x8
2x12 each 2x5 each Warm-Up, 4x3 2x8, 2x6 each 3x8 4x6
1-Leg Lowering (Middle/Diagonal/Lateral) Power Clean High Pull Single-Arm DB Incline GLUTE HAM RAISE Inverted Row
Football
6 week mid-summer Skill Position Plan
Presented by
Week 5
Week 6
2x12 each 2x:30 each Warm-Up, 4x3 2x10, 2x8 each 3x8 each 4x10 each
2x15 each 2x:40 each Warm-Up, 2x3, 2x2 2x8, 2x6 each 3x6 each 4x8 each
Bridge series (Right / Prone / Left) HIGH PULL Single-Arm DB Bench Single-Leg RDL Single-Arm DB Row
Wednesday SHOULDER SERIES
2x12 each 2x:12 each Warm-Up, 2x5, 2x4 each As many sets as required 3x3 each
2x15 each 2x:15 each Warm-Up, 2x4, 2x3 each As many sets as required 3x4 each
Dead Bug Series (R/R, L/L, R/L, L/R, All 4) Bulgarian Squat WEIGHTED DIPS x30 TOTAL REPS SUPERMAN SERIES all four / upper / opposite R&L / opposite L&R controlled movement - pause at top for 1sec Towel PULL-UPS x 40 total reps
Friday SHOULDER SERIES
2x12 each 2x5 each Warm-Up, 4x3 2x10, 2x8 each 3x8 2x6, 2x5
2x15 each 2x6 each Warm-Up, 4x2 2x8, 2x6 each 3x10 4x5
1-Leg Lowering (Middle/Diagonal/Lateral) POWER CLEAN Single-Arm DB Incline Glute Ham Raise Inverted Row