Soccer and Science | Sports & fitness instruction
Soccer and Science
Phone: +61 416 058 046
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17.05.2022 Week 7 Day 1 Easy no specific equipment needed Adapt to everyone Complete any phase 3 times before moving to the next... Phase 1 x 3 Hip Flexor Stretching 30 sec each side Plank 30 sec Slide Side Lunge reps each side Phase 2 x 3 Towel Pull-ups 30 sec Dynamic Plank 30 sec Back Lunge reps each side Phase 3 x 3 Inclined Push-ups reps Low-High Plank 30 sec Front Lunge reps each side 3set If you need any specific advice to make the routine harder or easier just DM me Enjoy!
01.05.2022 Summary Day Hard no specific equipment needed Adapt to everyone Complete any phase 3 times before moving to the next... Phase 1 x 3 Leg Lowering reps each side Hip Rotations reps each side Hamstring Extender reps each side Single Leg Bridge reps each side Push ups reps Phase 2 x 3 Combo Plank sec each drill Shoulder Blades Mobility reps Shoulder Tap reps each side Push-ups 1:2:2 reps DIP for Triceps reps each side Phase 3 x 3 Back Lunge reps each side Single Leg Squat reps each side KB Drops reps each side Single Leg RDL reps each side 3set If you need any specific advice to make the routine harder or easier just DM me Enjoy!
24.04.2022 #stayFITathome Soccer&Science Project Week 6 Day 4 Easy no specific equipment needed Adapt to everyone... Complete any phase 4 times before moving to the next Phase 1 x 3 Leg Lowering reps each side Bridge reps T-Touches 18 reps each side Plank Touches reps each side Phase 2 x 3 Step-up reps each side Calf Raises reps each side Calf Raises - Soleus reps each side 4 set If you need any specific advice to make the routine harder or easier just DM me Enjoy!
11.04.2022 Summary Day 3 Hard no specific equipment needed Adapt to everyone Complete any phase 3 times before moving to the next... Phase 1 x 3 Shoulder Tap reps each side Sh Blades Mobility reps Split Squat reps each side Inclined Push-ups reps Phase 2 x 3 Dynamic Side Plank 30 sec each side Shoulder Press P-U reps Single Leg Hip Thrust reps each side Tennis Ball Drops reps each side Phase 3 x 3 Hip Tap reps each side Pull-ups MAX Reverse Nordic reps Wall Seat 30 sec 3set If you need any specific advice to make the routine harder or easier just DM me Enjoy!
04.04.2022 Week 6 Day 1 Medium no specific equipment needed Adapt to everyone Complete any phase 3 times before moving to the next... Phase 1 x 3 Hip Mobility & Stretch 30 sec each side Hamstring Extender 30 sec Hip Rotations reps each side Scorpion 30 sec each side Phase 2 x 3 Single Leg Bridge reps each side Push-ups 1:2:2 reps Plank Combo (low+side) sec each drill Phase 3 x 3 Single Leg Squat reps each side Shoulder Tap reps 4 set If you need any specific advice to make the routine harder or easier just DM me Enjoy!
