Football Workout Program

Stabilization & Strength

  • intermediate level
  •  

The goal of core stabilization training is to increase dynamic postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS: REPS: 12-25 SETS: 2-3 INTENSITY: 50-70% VOLUME: 36-75 REP TEMPO: 3/2/1 (eccentric/isometric/concentric) REST INTERVAL: 30-60 seconds. The exercise should ONLY be performed with ideal posture.

Day 1

This daily workout contains 13 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Prone iso abs elbow plank
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 12

Prone alternating dumbbell rear delt row on ball
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 3 Reps: 12

Low cable woodchop to high
Sets: 3 Reps: 12

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Four quadrant hops
Sets: 3 Reps: 12

Speed ladder single leg hop
Sets: 3 Reps: 12

Single leg squat touchdown
Sets: 3 Reps: 12

Dumbbell step up and shoulder press
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 13 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Prone iso abs elbow plank
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 12

Prone alternating dumbbell rear delt row on ball
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 3 Reps: 12

Low cable woodchop to high
Sets: 3 Reps: 12

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Four quadrant hops
Sets: 3 Reps: 12

Speed ladder single leg hop
Sets: 3 Reps: 12

Single leg squat touchdown
Sets: 3 Reps: 12

Dumbbell step up and shoulder press
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 13 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Prone iso abs elbow plank
Sets: 3 Reps: 12

Standing single arm shoulder press with dumbbell and rotation
Sets: 3 Reps: 12

Prone alternating dumbbell rear delt row on ball
Sets: 3 Reps: 12

Gastroc soleus stretch with foam roller (SMR)
Sets: 2 Reps: 2

Standing hip flexor stretch
Sets: 2 Reps: 2

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 3 Reps: 12

Low cable woodchop to high
Sets: 3 Reps: 12

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Four quadrant hops
Sets: 3 Reps: 12

Speed ladder single leg hop
Sets: 3 Reps: 12

Single leg squat touchdown
Sets: 3 Reps: 12

Dumbbell step up and shoulder press
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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