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Strength for Soccer 2

By Myworkouts

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 4 days/week | 4 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Barbell, Squat Rack, Exercise Ball, Leg Extension Machine, 2 x Dumbbell, Smith Machine, BOSU Ball, Bodyweight, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, Lat Pulldown Bar, Flat Bench, Single Grip Handle Strap
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview


Leg day

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Narrow Stance Barbell Squat demonstrationPlay Narrow Stance Barbell Squat demonstration
1. Narrow Stance Barbell Squat
4 sets, 14 reps, (rest 60s)
With Dumbbells
Time between exercises: 60s
Show Alternative Exercises
Leg Curl on stability ball demonstrationPlay Leg Curl on stability ball demonstration
2. Leg Curl on stability ball
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
3. Single-Leg Leg Extension
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4. Dumbbell Alternating Side Lunge
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
5. Smith Machine Calf Raise
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
6. BOSU Ball Single-Leg Balance
4 sets, 60s, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Cable Hip Adduction demonstrationPlay Cable Hip Adduction demonstration
7. Cable Hip Adduction
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Upper Limbs and Core

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Cable Row Standing demonstrationPlay Cable Row Standing demonstration
1. Cable Row Standing
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 12 reps, (rest 60s)
With Barbell
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4. Barbell Upright Row
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Exercise Ball Plank demonstrationPlay Exercise Ball Plank demonstration
5. Exercise Ball Plank
4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
6. Lying Floor Leg Raise
4 sets, 14 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
7. Cable Twist
4 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
8. Barbell Romanian Deadlift
4 sets, 14 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Leg day

Scroll to top

Narrow Stance Barbell Squat demonstrationPlay Narrow Stance Barbell Squat demonstration
1. Narrow Stance Barbell Squat
4 sets, 14 reps, (rest 60s)
With Dumbbells
Time between exercises: 60s
Show Alternative Exercises
Leg Curl on stability ball demonstrationPlay Leg Curl on stability ball demonstration
2. Leg Curl on stability ball
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Leg Extension demonstrationPlay Single-Leg Leg Extension demonstration
3. Single-Leg Leg Extension
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Side Lunge demonstrationPlay Dumbbell Alternating Side Lunge demonstration
4. Dumbbell Alternating Side Lunge
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
5. Smith Machine Calf Raise
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
BOSU Ball Single-Leg Balance demonstrationPlay BOSU Ball Single-Leg Balance demonstration
6. BOSU Ball Single-Leg Balance
4 sets, 60s, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Cable Hip Adduction demonstrationPlay Cable Hip Adduction demonstration
7. Cable Hip Adduction
4 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Upper Limbs and Core

Scroll to top

Cable Row Standing demonstrationPlay Cable Row Standing demonstration
1. Cable Row Standing
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 12 reps, (rest 60s)
With Barbell
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4. Barbell Upright Row
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Exercise Ball Plank demonstrationPlay Exercise Ball Plank demonstration
5. Exercise Ball Plank
4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
6. Lying Floor Leg Raise
4 sets, 14 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
7. Cable Twist
4 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
8. Barbell Romanian Deadlift
4 sets, 14 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 14:03:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 14:03:00 GMT+0000 (Coordinated Universal Time)

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