Xlathlete Training
FootballFeatures
3 sessions per week
Must use App app to view and log training
Program Training
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
Pro Agility 5 10 5
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, 3
C2
Standing External Rotation
3 x 8
D1
Dumbbell Split Squat Reactive
4 x 70 @ 8
D2
Hurdle Hop
4 x 4
D3
Squat Jump Sand Bag
4 x 4
D4
Reactive Box Drop Lunge Jump
4 x 4
D5
Manual 4-Way Neck
3 x 6
D6
Anterior Tibialis Band
3 x 10
D7
Wrist Radial Flexion Reactive
3 x 3
E1
Bench Press
4 x 8 @ 70 %
E2
Bench Press Reactive Toss
4 x 5 @ 25 %
E3
Rack Band Push Up
4 x 3
F1
Reverse Hyper Partner Manual
3 x 8
F2
DB Shoulder Press
3 x 8 @ 70 %
F3
Chin Up
3 x 6
G1
Glute Ham Bar Lift
3 x 8 @ 70 %
G2
1-Arm DB Row
3 x 8 @ 70 %
G3
Tricep Push Down
3 x 70 @ 8
H1
Wrist Pronation Reactive
3 x 8
H2
Wrist Supination Reactive
3 x 8
H3
Partner Leg Walks
1 x 1
H4
Glute Ham Hang
1 x 2:00
I
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
L Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Step Up
5, 3, 3 @ 55, 65, 75 %
C2
Cuban Press Figure 8
3 x 8
D
Step Up
4 x 6 @ 80 %
E1
Bench Press
4 x 6 @ 80 %
E2
Med Ball Chest Pass
4 x 3
E3
Delt Bent Over Lateral Reactive Drop
4 x 5
F1
DB Shoulder Press
3 x 6 @ 80 %
F2
Single Leg RDL
3 x 6 @ 80 %
F3
Hip Flexor Prone
3 x 5
G1
Dumbbell Step Up
3 x 6 @ 80 %
G2
Bench Adduction
3 x 5
G3
Glute-Ham Raise
3 x 5
H1
Glute Ham Bar Lift
3 x 6 @ 80 %
H2
Pull Up
3 x 5
I1
Dips
3 x 6
I2
Straight Bar Curl
3 x 6 @ 80
I3
Wrist Ulna Flexion
3 x 8
I4
Wrist Radial Flexion
3 x 8
J1
Wrist Pronation
1 x 10
J2
Wrist Supination
1 x 10
J3
Single Arm DB Farmers Carry
1 x 1
J4
Contralateral Isometric Flexion Band
1 x 0:30
K
Post Workout Stretching
For Completion
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A1
Single Leg Squat for Ankle rocker
2 x 15
A2
Wiper for Ankle Rocker
2 x 25
A3
Toe Ups for Ankle Rocker
2 x 20
A4
Shuffle for Ankle Rocker
2 x 25
B1
T Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Dumbbell Split Squat Reactive
55, 65, 75 @ 5, 3, _
C2
Band Pull-Apart
3 x 8
D1
Dumbbell Split Squat Reactive
4 x 55 @ 10
D2
Hurdle Hop
4 x 4
D3
Squat Jump Sand Bag
4 x 4
D4
Depth Jump
4 x 2
D5
Cuban Press
4 x 6
D6
Ankle Band Work
4 x 10
D7
Bench Adduction
4 x 10
E1
Bench Press
3 x 10 @ 55 %
E2
Lat Pull Down
3 x 10
E3
DB Shrug
3 x 10
F1
Reverse Hyper Partner Manual
3 x 10
F2
DB Psoas Single Leg Squat
3 x 10 @ 55 %
F3
Leg Press
3 x 10 @ 55 %
G1
Dumbbell Incline Press
3 x 10 @ 55 %
G2
DB Shoulder Press
3 x 10 @ 55 %
G3
Tricep Push Down
3 x 10
H1
Glute Ham Hang
1 x 2:00
H2
Partner Leg Walks
1 x 1
H3
Band Hip Traction
1 x 5:00
I
Post Workout Stretching
