Free personalized workout plan

Strength for Soccer 3

By Myworkouts

Experience
Advanced (3+ years)
Time
64 minutes/day | 4 days/week | 6 weeks
Good for
Athletic Performance, Gain Strength
Equipment
Bodyweight, Leg Extension Machine, Exercise Ball, 1 x Dumbbell, Steps, Machine, Pull up bar, Suspension (TRX), Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Landmine, Tricep Rope Attachment, 2 x Dumbbell, Flat Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Workout Overview



Single Leg Split Squat
5 sets, 12 reps, (rest 60s)
Can add Dumbbell. Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Ice Skater
5 sets, 12 reps, (rest 60s)
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Leg Extension
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Single Leg Exercise Ball Leg Curl
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Thigh Adductor
5 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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Pull-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Push-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
High Pulley Overhead Tricep Extension
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Landmine Lateral Raise
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

5 sets, 60s, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Single Leg Landmine Romanian Deadlift
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Abdominal Pendulum
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Side Bends
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Single Leg Split Squat
5 sets, 12 reps, (rest 60s)
Can add Dumbbell. Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Ice Skater
5 sets, 12 reps, (rest 60s)
With Dumbbell - jump to one side and then stop for 2'' in the other (do the same for the other side). Add difficulty by using a Bosu.
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Leg Extension
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Single Leg Exercise Ball Leg Curl
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell
5 sets, 12 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Thigh Adductor
5 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

Pull-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suspension Push-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
High Pulley Overhead Tricep Extension
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Landmine Lateral Raise
5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

5 sets, 60s, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Single Leg Landmine Romanian Deadlift
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Abdominal Pendulum
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Side Bends
5 sets, 14 reps, (rest 60s)
Each side, with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:05:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:05:02 GMT+0000 (Coordinated Universal Time)

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