Boys Junior Varsity Football, Boys Varsity Football · Blue Flame Football Suggested Workout 4/20-4/24


Blue Flame Football Suggested Workout 4/20-4/24–Running is included and we are going to 5 days a week….be ready when we get back!!!

Monday 4-20
Run 1/2 Mile
Static Stretch
200 Pushups
200 Chinups (Flex Downs if you do not have a bar)
200 Air Squats
200 Toe Touches
200 Situps
200 Supermans
Run 1/2 Mile #2
Static Stretch #2

Tuesday 4-21
If you can find a hill do the sprints on a hill–if not find flat space.
Run 1/4 mile
Static Stretch
4*10 yards
4*20 yards
4*30 yards
4*40 yards
4*50 yards
4* Pro Agility….5-10-5
4* Front and Back Agility 5-10-5
Static Stretch #2

Wednesday 4-22
Run 1/2 Mile
Static Stretch
250 Pushups
250 Chinups (Flex Downs if you do not have a bar)
250 Air Squats
250 Toe Touches
250 Situps
250 Supermans
Run 1/2 Mile #2
Static Stretch #2

Thursday 4-23
If you can find a hill do the sprints on a hill–if not find flat space.
Run 1/4 mile
Static Stretch
4*10 yards
4*20 yards
4*30 yards
4*40 yards
4*50 yards
4* Pro Agility….5-10-5
4* Front and Back Agility 5-10-5
Static Stretch #2

Friday 4-24
Run 1/2 Mile
Static Stretch
100 Pushups
100 Chinups (Flex Downs if you do not have a bar)
100 Air Squats
100 Toe Touches
100 Situps
100 Supermans
Run 1/2 Mile #2
Static Stretch #2

Chad Smith
Athletic Director/Head Football Coach
Pickens High School (SC)
(864) 397-3702-Office
“As Iron Sharpens Iron, So One Man Sharpens Another”