Gym Workout For Footballers | The Offseason

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Here is the full workout so you can follow along:

-Warm up on treadmill and hip flexor exercise

Legs

1a. Alternating Forward Lunges on Toes 3 x 10-12
1b. Lateral Bounds with Weight 3 x 10-12

2a. Single Leg Hip Thrust 3 x 10-12
2b. Explosive Jumps off Bench 3 x 10-12

Upper Body

1a. Bird Dog Row 3 x 12
1b. Single Leg Shoulder Press 3 x 12

2a. Weighted Pull Ups (3x As many as possible)
2b. Explosive Push Ups 3x As Many as possible

Core

1a. Side Plank With Knee Drive 15 reps each side
1b. Mountain Climbers Slow 3 Variations 10 reps each

Back Exercise I, W, T, O 5 reps each
Cool Down/ Stretches

Thanks for the support!