Las Plumas Football Summer Body Weight Workout Program By: Strength and Conditioning Coach Chase Hayes All workouts can be found on the internet and demonstrated on Youtube If you have any questions you can text me at (530)990-1123 Dynamic Warm-up: 1. High knee pull-10 yards; Make sure you’re staying tall and pulling your knee to your chest. 2. High knees-10 yards; try to get as many reps as possible in ten yards. 3. Butt kickers-10 yards; same as high knees try to get as many reps as possible. 4. Figure 4’s-10 yards; pull foot to your chest don’t pull your chest to your foot. 5. Lunge-10 yards; push hips into ground to get a deeper stretch 6. High kicks-10 yards; each kick try to get more out of a stretch. 7. Inch worms- 10 reps; walk all the way out into a plank then walk back in to standing. 8. Body weight squats w/ 1 sec. Pause at bottom-10 reps 9. Fire hydrants-10 reps each side 10. Hip rotations- 10 reps each side
Week 1 Monday: Upper Body
Dynamic Warmup
Strength
A. Push Ups 4x12
B. Bench Dips 4x15
Chin Ups 3xMax Reps
Plank Shoulder Taps 3x30
Close Grip Push-Ups 3x8
Core- Plank 3x45 sec. Conditioning- 300 Yard Shuttle x 2
Week 1 Wednesday: Lower Body
Dynamic Warmup
Strength
BodyWeight Squat 4x15
Reverse Lunges 3x12 Each Leg
Glute Bridges 3x12
Single Leg Body Weight RDL 3x12
Calf Raises 3x20
Core- Side Plank 3x30 sec. Each Side Conditioning- 10x20 Yard Sprints (15-25sec. of rest between each set)
Week 1 Friday: Total Body
Dynamic Warmup
Strength
Burpees with Push Up 3x10
Reverse Lunge to Knee Drive 3x8 Each Leg
Inchworm to Low Plank 3x10
A. Wide Push Ups 3x10
B. Squat to Press 3x10 (Anything that has weight that will make you work and isn’t too heavy to press overhead)
Core- Prone Cobra 3x45sec. Conditioning- 5,10,15 Sprint to Backpedal
Week 2 Monday: Upper Body
Dynamic Warmup
Strength
A. Push Ups 4x15
B. Bench Dips 4x20
Pull Ups, Chin Ups or Inverted Row 3x10
Front Raise 3x12
Hammer Curl 3x12
Core- Plank 3x1min. Conditioning- 10-20-30 Suicide Sprints x6
Week 2 Wednesday: Lower Body
Dynamic Warmup
Strength
BodyWeight Squat 4x20
Elevated Reverse Lunge 3x10 each leg
Glute Bridges with 2 sec hold at top 3x12
Single Leg Body Weight RDL 3x15
Calf Raises 3x30
Core- Side Plank 3x45 sec. Each side Conditioning- 12x30 Yard Sprints (30-45sec. of rest between each set)
Week 2 Friday: Total Body
Dynamic Warmup
Strength
Burpees without Push Up 3x20
Squat Jumps 3x10
A.Inchworm to Push Up 3x12
B.Plank Shoulder Taps 3x20 each arm
Jump Lunges 3x10 each leg
Core- Prone Cobra 3x1min. Conditioning- 5-10-5 Pro Shuttle 8x1(4 in each direction)
Week 3 Monday: Upper Body
Dynamic Warmup
Strength
A. Push Ups 5x20,15,15,12,10 (72 reps total)
B. Box Dips 5x20,15,15,15,Max reps (last set do as many as possible)
Pull Ups, Chin Ups or Inverted Row 3x10
Lateral Raise 3x12
Alt. Hammer Curl 3x12
Core- Plank with Leg Raise 2x45 sec. each side Conditioning- Suicide Sprint 5,10,15,20x6
Week 3 Wednesday: Lower Body
Dynamic Warmup
Strength
A.BodyWeight Squat 5x20
B.Jump Squats 5x10
Walking Lunges 3x20yards
Single Leg Calf Raises 3x10 each leg
Single Leg Glute Bridge 3x10 each
Core- A.Flutter Kicks 3x30sec. B.Heel Touches 3x20 Conditioning- 12x40 Yard Sprints (45sec.- 1 min. Rest)
Week 3 Friday: Total Body
Dynamic Warmup
Strength
Burpees with Push Up 5x12
A.Walking Reverse Lunge 3x10 Yards
B.Split Squat 3x12 Each Leg
Close Grip Push Up 3x12
High to Low Plank 3x15
Core- A.Mountain Climbers 3x20 B.InchWorm to Low plank 3x12 Conditioning- L drill 6x1