Full Body Functional Strength for Soccer V2

Google Sheet Workout Export

By Alex Meyers

Experience Intermediate (2-3 years)
Time 42 minutes/day | 3 days/week | 6 weeks
Goals
Equipment
Show More
ExpandMore
Average Exertion
info-icon
40%
Average Cardio Intensity
info-icon
30%

This 3-day full body workout plan focused on working your upper body, lower body, and core for each day of the plan. The focus is on increasing your strength in your entire body to support increased athleticism so you can win more balls. This can be done with no equipment, just using your bodyweight.

Show More
ExpandMore
Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Bodyweight Lunge

See Exercise Notes

3 rounds10 reps0s
1B.Bodyweight Lunge

See Exercise Notes

3 rounds10 reps0s
1C.Sit Up
3 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Push-up
3 rounds10 reps0s
2B.Floor I Raise
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Glute Raise to Clam
3 rounds10 reps0s
3B.Dead Bug
3 rounds10 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Mountain Climber
3 rounds30 - 45s0s
4B.Plank
3 rounds30 - 45s60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Single Leg Romanian Deadlift (with Bodyweight)

See Exercise Notes

3 rounds10 reps0s
1B.Single Leg Romanian Deadlift (with Bodyweight)

See Exercise Notes

3 rounds10 reps0s
1C.Toe Touchers
3 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Scapula Push-Ups
3 rounds10 reps0s
2B.Floor T Raise
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bodyweight Squat
3 rounds10 reps0s
3B.Russian Twist Taps
3 rounds10 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Lateral burpee
3 rounds10 reps0s
4B.Sprinter Sit up
3 rounds10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Bodyweight Split Squat

See Exercise Notes

3 rounds10 reps0s
1B.Bodyweight Split Squat

See Exercise Notes

3 rounds10 reps0s
1C.Shoulder Tap
3 rounds10 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Pike Push Up on Floor
3 rounds10 reps0s
2B.Floor Y Raise
3 rounds10 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Glute Kickback

See Exercise Notes

3 rounds10 reps0s
3B.Lying Twist
3 rounds10 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Bear Crawl
3 rounds10 reps0s
4B.Plank Walk
3 rounds10 reps60s

Date Created: 8/24/2022, UTC


Last Updated: 8/24/2022, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.