Boys Junior Varsity Football, Boys Varsity Football · Blue Flame Football Suggested Workout 3/30-4/3


Blue Flame Football Suggested Body Wt Workout 3/30-4/3

Monday 3/30

Warm-up
1/2 Mile Run
175 Air Squats
175 Toe Touches
175 Pushups
175 Flex Downs
175 Situps
175 Supermans
1/2 Mile Run

Wednesday 4/1

Warm-up
1/2 Mile Run
100 Air Squats
100 Toe Touches
100 Pushups
100 Flex Downs
100 Situps
100 Supermans
1/2 Mile Run

Friday 4/3

Warmup
5 10 yard sprints
5 20 yard sprints
5 pro agility—5-10-5
150 Pushups
150 Close Grip Pushups
150 Flex Downs
150 Air Squats
150 Toe Touches
100 Lunges (50 each leg)
150 situps

Blue Flame Football Players with access to a wt room—below is your suggested workout for this week:3/30-4/3

Monday 3/30
WARMUP
Glute Ham Raise 3*12
Hyperextension 3*12
Squat 10*1—Build up to 5lbs above Max
Step Ups 3*8 (each leg)
RDLs 3*10
Bench Press 8*3 (60% for Speed)
Military Press 4*5
Close Grip Bench 4*4
Pullups 4*10
St Bar Curl 4*10
Situps 4*50

Wednesday 4/1
WARMUP
Glute Ham Raise 3*12
Hyperextension 3*12
Bench 10*1—Build up to Max
185lbs Bench Rep Test
Upright Row 3*10
Pullups 3*10
DB Curl 3*10
Squat 10*3 (60% for speed)
Box Jumps or Explosions 3*10
Leg Curl 3*10
Situps 4*50

Friday 4/3
WARMUP
Glute Ham Raise 3*12
Hyperextension 3*12
FABULOUS 50
Pushups *50
Military Press (with Bar Only) *50
CG Pushups *50
Pull-ups *50
St Bar Curls (bar only) *50
Air Squats *50
Lunges *50 (25 each leg)
135 lbs DL *50
Situps *50