HUSKY FOOTBALL TRAINING 2020: WEEK 4 HYPERTROPHY (5/11-5/15) A VOL TEMPO B VOL TEMPO 1 Med Ball Slams 2x10 XXX PREP 1 DB Unders (Bar Hip Height) 2x5 XXX 2 Hanging Scap Ups 2x5 212 2 NECK: Supine Plate Flexion 2x10 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Squats 65% 4x10 21X 1 Power Cleans 65% 4x6 XXX 1 1 2 Reverse Fly (R) (1 Leg) CORE: Scissor Crosses 3x25 3x10 212 2 Alt DB Shrugs (1 Leg) CORE: Plank 3x45 Secs 3x10 NA 1 Landmine Jammers (2 Hand) 3x10 21X 1 B1: Leg Curls B2: DB Straight Leg Deadlifts 3x10 X12 2 2 2 Bench Press 65% CORE: Crunch w/ Bicycle 3x25 3x10 X12 2 Medium Lat Pulldowns CORE: Crunches (Legs Straight Up) 3x25 3x10 212 1 Alt Revesre Step Up Lunge 3x10 E 21X 1 B1: DB Straight Leg Deadlifts B2: Leg Curls 3x10 X12 3 3 2 Incline DB Bench CORE: Partner Incline Back Extensions 3x203x10 21X 2 Rope Landmine Rows NECK: On All 4's Side to Side 3x10 3x10 212 1 DB Goblet Reverse Crossover Lunge 3x10 E 212 1 Glute Ham Raise 3x10 212 4 4 2 Alt DB Floor Press ADD: Close Grip Floor Press 3x10 3x10 21X 2 Standing Pulldowns ADD: Low Cable Short Bar Curls (1 Leg) 3x10 3x10 212 PREP 1 DB Unders (Bar Hip Height) 2x5 XXX PREP 1 Med Ball Slams 2x10 XXX 2 NECK: Supine Plate Flexion 2x10 212 2 Hanging Scap Ups 2x5 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 65% 4x6 XXX 1 Squats 65% 4x10 21X 1 1 2 Alt DB Shrugs (1 Leg) CORE: Plank 3x45 Secs 3x10 NA 2 Reverse Fly (R) (1 Leg) CORE: Scissor Crosses 3x25 3x10 212 1 A1: Leg Curls A2: DB Straight Leg Deadlifts 3x10 X12 1 Landmine Jammers (2 Hand) 3x10 21X 2 2 2 Medium Lat Pulldowns CORE: Crunches (Legs Straight Up) 3x25 3x10 212 2 Bench Press 65% CORE: Crunch w/ Bicycle 3x25 3x10 X12 1 A1: DB Straight Leg Deadlifts A2: Leg Curls 3x10 X12 1 Alt Revesre Step Up Lunge 3x10 E 21X 3 3 2 Rope Landmine Rows NECK: On All 4's Side to Side 3x10 3x10 212 2 Incline DB Bench CORE: Partner Incline Back Extensions 3x203x10 21X 1 Glute Ham Raise 3x10 212 1 DB Goblet Reverse Crossover Lunge 3x10 E 212 4 4 2 Standing Pulldowns ADD: Low Cable Short Bar Curls (1 Leg) 3x10 3x10 212 2 Alt DB Floor Press ADD: Close Grip Floor Press 3x10 3x10 21X QUARTER QUARTER
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"Some people want it to happen, some wish it would happen, others make it happen." Michael Jordan A VOL TEMPO B VOL TEMPO 2x5 X3X 1 Lateral Jumps (Over Bench) PREP 1 Overhead Plate Squats 2x5 XXX 2 Decline Push Ups (B) 2x5 212 2 Standing Hip Flexion (R) 2x5 212 WARM UP Squats 50% 1x10 212 WARM UP Power Cleans 50% 1x6 XXX 1 Split Squats 65% (Switch Feet at 5) 4x10 21X 1 Power Cleans 65% 4x6 XXX 1 1 2 Bent Rear Raises (1 Leg) CORE: Hanging Knee Ups 3x25 3x10 212 2 Shrugs CORE: Alt V Ups 3x25 3x10 NA 1 Push Press 3x10 XXX 1 B1: SL Leg Curls B2: SL Weighted Bridge (Curl Bar) 3x10 E 212 2 2 2 Incline Bench Press CORE: Alt Crunches (Feet off floor) 3x25 3x10 21X 2 Bent Curl Bar Rows NECK: Bucket Frwd/Bckd 3x10 3x10 E 212 1 Landmine Squats 3x10 21X 1 B1: SL Weighted Bridge (Curl Bar) B2: SL Leg Curls 3x10 E 212 3 3 2 Alt DB Bench Press CORE: Superman 3x25 3x10 E 21X 2 Face Pulls (Short Bar) NECK: Bucket Side/Side 3x10 3x10 212 1 SL DB Squat Jumps 3x10 E 21X 1 DB Swing Pull Thru's 3x10 212 4 4 2 Reverse Grip Bench Press ADD: High Rope Extension (1 Leg) 3x10 3x10 21X 2 SA Landmine Rows ADD: Dual Action Curls (1 Leg) (R) 3x10 3x10 212 PREP 1 Overhead Plate Squats 2x5 XXX PREP 1 Lateral Jumps (Over Bench) 2x5 X3X 2 Standing Hip Flexion (R) 2x5 212 2 Decline Push Ups (B) 2x5 212 WARM UP Power Cleans 50% 1x6 XXX WARM UP Squats 50% 1x10 212 1 Power Cleans 65% 4x6 XXX 1 Split Squats 65% (Switch Feet at 5) 4x10 21X 1 1 2 Shrugs CORE: Alt V Ups 3x25 3x10 NA 2 Bent Rear Raises (1 Leg) CORE: Hanging Knee Ups 3x25 3x10 212 1 A1: SL Leg Curls A2: SL Weighted Bridge (Curl Bar) 3x10 E 212 1 Push Press 3x10 XXX 2 2 2 Bent Curl Bar Rows NECK: Bucket Frwd/Bckd 3x10 3x10 E 212 2 Incline Bench Press CORE: Alt Crunches (Feet off floor) 3x25 3x10 21X 1 A1: SL Weighted Bridge (Curl Bar) A2: SL Leg Curls 3x10 E 212 1 Landmine Squats 3x10 21X 3 3 2 Face Pulls (Short Bar) NECK: Bucket Side/Side 3x10 3x10 212 2 Alt DB Bench Press CORE: Superman 3x25 3x10 E 21X 1 DB Swing Pull Thru's 3x10 212 1 SL DB Squat Jumps 3x10 E 21X 4 4 2 SA Landmine Rows ADD: Dual Action Curls (1 Leg) (R) 3x10 3x10 212 2 Reverse Grip Bench Press ADD: High Rope Extension (1 Leg) 3x10 3x10 21X
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