Name: Playbook - Mo Ali - W3/D2 Full Body Circuit
Uploaded: 2021-01-18T11:47:12.945Z
Duration: 40 min
Description: W3/D2 Full Body Circuit

Steven

For this workout you will need a soccer ball and tennis ball. Try to do every drill with a lot of focus and then use your 30 second recovery to prepare for the next drill.

Keep the tennis ball in front of you with one hand. Shuffle side to side while alternating the holding hand without dropping the ball.

Tennis Ball Shuffles

Hold the ball out straight in front of you. Sit into a deep position and come back up.

Squats

Keeping the soccer ball in middle, jump back and forth over the ball keeping both feet together.

Two Footed Hops

Raise both feet in the air with the ball in your hand. Raise the ball to touch your feet then back down.

Toe Touch Crunches

Using the bottom of your foot, roll the ball forward and back to your opposite leg each time.

Forward & Back Ball Rolls

Keep the tennis ball in the air. If you drop the ball don’t worry. Just pick it up and keep going. Try alternating between your right and left foot

Tennis Ball Juggles

Step over the ball using the outside foot and then switch legs. Try to pretend like you are faking a defender and really sell the move.

Ball Step Overs

Raise your feet up. Keep the ball in your hand and bring it around 360 degrees under and over your legs for a full rotation.

Ab Rotations

Bring your body into a mid squat position. Turn 90 degrees to each side and then come back into position. Try to perform this exercise explosively and fast.

Squat Turns

Balance on one leg with a tennis ball in your hand. Every time you jump switch hands and grab the tennis ball out in front of you. Stay focused and don’t let the tennis ball drop.

One Leg Hops

Drills

W3/D2 Full Body Circuit

I like it a lot and its going to help me a lot. Looking forward for the next day.

David

Cache

W1/D1 Ball Work & Fitness

Hamza

It was amazing, harder than I thought 👊🏼

Aryan

W1/D2 Full Body Circuit

if you say 30 seconds the workout should only be that long. i follow u and end up going much longer which is frustrating. not happy with this workout.

Gianluca

great drills like always very motivated to be my best👍👏

Good , you know a agent who can connect me to clubs

W1/D3 Abs & Footwork

Elliott Stevens

W1/D4 Quick Feet & Ball Work

So good ! I train around 3hrs a day of individual training with a partner and I also include your drills when I’m alone, works perfect for me💪🏼

W3/D2 Full Body Circuit

Community

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