Db step ups 3x10 ea x10 ea 3x8ea x8ea 3x6ea x6ea 3x10

DB Step Ups 3x10 ea. x10 ea. 3x8ea. x8ea. 3x6ea. x6ea. 3x10 ea. x10 ea.
(Increase Weight) x10 ea. x8ea. x6ea. x10 ea.
x10 ea. x8ea. x6ea. x10 ea.
Pair With
BB RDL 3x10 x10 3x8 x8 3x6 x6 3x10 x10
(Increase Weight) x10 x8 x6 x10
x10 x8 x6 x10
Pair With
Hanging Leg Raises 2x12 2x12 2x15 2x15
Single Leg Squat to Bench
3x8ea. x8ea. 3x8ea. x8ea. 3x10 ea. x10 ea. 3x10 ea. x10 ea.
x8ea. x8ea. x10 ea. x10 ea.
Pair With x8ea. x8ea. x10 ea. x10 ea.
Leg Curl 3x12 x12 3x10 x10 3x8 x8 3x10 x10
(Increase Weight) x12 x10 x8 x10
x12 x10 x8 x10
Pair With
Calf Raises 3x15 x15 3x15 x15 3x15 x15 3x20 x20
x15 x15 x15 x20
x15 x15 x15 x20
Grip 2x25ea. 2x25ea. 2x25ea. 2x30ea.
Wrist flex/ext
4-Way Neck x10 x10 x8 x10
(MR or Machine) x10 x10 x8 x10
x10 x10 x8 x10
x10 x10 x8 x10

HOOSIER FOOTBALL
DAY 3 PHASE 1
Warm-up Jump Rope, Jog, Bike or cardio machine x 10 minutes
Shoulder Rolls- Fwd, Bwd x 10 each, Bear Crawls 2x10yds
Exercises Week 1 Wt Reps Week 2 Wt Reps Week 3 Wt Reps Week 4 Wt Reps Week 5 Wt Reps Week 6 Wt Reps
DB 1 arm snatch Warm up x5 Warm up x5 Warm up x5 Warm up x5 Warm up x5 Warm up x5
(Explosive) 3x6ea. x6ea. 3x6ea. x6ea. 3x6ea. x6ea. 3x4ea. x4ea. 3x4ea. x4ea. 3x4ea. x4ea.
x6ea. x6ea. x6ea. x4ea. x4ea. x4ea.
x6ea. x6ea. x6ea. x4ea. x4ea. x4ea.
Pair With
Seated Russian 2x25ea. 2x25ea. 2x30ea. 2x30ea. 2x30ea. 2x30ea.
BB Front Press Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1 Warm up x5,3,1
(Increase Weight) 3x10 x10 3x8 x8 3x5 x5 4x8 x8 4x6 x6 4x4 x4
x10 x8 x5 x8 x6 x4
Pair With x10 x8 x5 x8 x6 x4
x8 x6 x4
reverse grip chin ups 3x8-12 x8-12 3x8-12 x8-12 3x8-12 x8-12 3x12-15 x12-15 3x12-15 x12-15 3x12-15 x12-15
Range sets x8-12 x8-12 x8-12 x12-15 *Max x12-15 *Max x12-15
Perform 5 sec. negatives
if unable to reach rep
range
x8-12 x8-12 x8-12 x12-15 x12-15 x12-15
Weighted Push Ups 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15 4x10-15 x10-15
eccentric 3-5 seconds x10-15 x10-15 x10-15 x10-15 x10-15 x10-15
(Increase Weight) x10-15 x10-15 x10-15 x10-15 x10-15 x10-15
x10-15 x10-15 x10-15 x10-15 x10-15 x10-15
Pair With
BB Row 3x10 x10 3x8 x8 3x6 x6 3x10 x10 3x8 x8 3x6 x6
(Increase Weight) x10 x8 x6 x10 x8 x6
x10 x8 x6 x10 x8 x6
Plate Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12
(Increase Weight) 15 x12 x10 x20 x15 x12
DB Rear Delt Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12
(Increase Weight) 15 x12 x10 x20 x15 x12
DB Side Raise 2x15 15 2x12 x12 2x10 x10 2x20 x20 2x15 x15 2x12 x12
(Increase Weight) 15 x12 x10 x20 x15 x12
DB Biceps Curl 3x12 x12 3x10 x10 3x8 x8 3x12 x12 3x10 x10 3x8 x8
x12 x10 x8 x12 x10 x8
Pair With x12 x10 x8 x12 x10 x8
Triceps Ext. 3x12 x12 3x10 x10 3x8 x8 3x12 x12 3x10 x10 3x8 x8
x12 x10 x8 x12 x10 x8
x12 x10 x8 x12 x10 x8
Bicycles 2x15ea. 2x20ea. 2x25ea. 2x20ea. 2x25ea. 2x30ea.
Seated Russian Twists 2x25ea. 2x25ea. 2x30ea. 2x30ea. 2x30ea. 2x30ea.
Crunches 2x25 2x25 2x30 2x35 2x40 2x45

HOOSIER FOOTBALL
DAY 3 PHASE 1
Warm-up Jump Rope, Jog, Bike or cardio machine x 10 minutes
Shoulder Rolls- Fwd, Bwd x 10 each, Bear Crawls 2x10yds
Exercises Week 7 Wt Reps Week 8 Wt Reps Week 9 Wt Reps Week 10 Wt Reps
DB 1 arm snatch Warm up x5 Warm up x5 Warm up x5 Warm up x5
(Explosive) 3x6ea. x6ea. 3x6ea. x6ea. 3x6ea. x6ea. 3x4ea. x4ea.