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Football,or soccer as the Americans call it, is the most popular sport in the world - and a great way to keep fit. On the flip side, being fit will improve you football. The following... more details
Challenge created by: PersonTrainer
Challenge for: all
Challenge goal: improve general fitness
Challenge targets: whole body
Level: suitable for all competitors
Age: 16 to 100 years of age
Football,or soccer as the Americans call it, is the most popular sport in the world - and a great way to keep fit. On the flip side, being fit will improve you football. The following workout builds power, balance, stability and muscle control – essential for whatever level of footy you play.
The challenge is to complete the following routine,in order, as quickly as possible:-
Knee raising pull-up 20
Weighted back extension 20
Barbell duck-under 25
Front squat to shoulder press 20
*Knee raising pull-up:
Grab a pull-up bar with an overhand grip, your hands a bit wider than shoulder-width apart. Bend your elbows to pull your body upwards and simultaneously bend your right knee to lift it toward the bar. When you chin is above the bar, lower yourself back down and repeat on the other side.
Stand with a wide stance on a thick exercise mat. Bend at your hips and knees to quickly lower your body halfway into a squat position. Swing your arms overhead as you explode upward. Land as softly as possible and then immediately drop down to the half squat position.
*Weighted back extension:
Lie face down at a back-extension station with your feet anchored. Hold a pair of dumb-bells with your arms hanging down. Keeping your abs tight, raise both your torso and arms until your body is in a straight line. Hold and then lower yourself.
Set a barbell at waist level on the supports of a power cage or Smith machine. Stand side on to it. Take a long stride beneath the bar then duck underneath. Stand up on the other side and repeat the motion to return to the starting position. Go back and forth until you’ve passed under the bar 25 times in each direction.
*Front squat to shoulder press?:
Load the barbell with a weight you can shoulder press. Hold the bar on the front of your shoulders. Bend at the hips and knees to go into a front squat. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders.
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