Name: Playbook - Mo Ali - W6/D3 Beyond the ball workout 3
Uploaded: 2021-03-06T04:31:46.833Z
Duration: 40 min
Description: W6/D3 Beyond the ball workout 3

Welcome back to the beyond the ball program. Today you’ll be training with Toronto FC MLS pro player Julian Dunn.

Perform all 10 drills with 30 seconds rest in between.

Pump your feet 3 times then plant your other foot. Make sure you use your arms!

Pump and plant

Balance on one leg. Squat down and bring your other leg behind. Then, quickly push up into original position. Change to other foot 20 seconds in.

Single leg squat and push

Get into the push-up position and hold. Bring each opposite hand and touch your opposite shoulder while keeping balance.

Shoulder touches

Balance on one leg and hold a weight in the opposite side of your leg. Reach diagonally across your body to touch your foot then go back up. Switch feet and hands 20 seconds in.

One leg diagonals

Perform pushups with your hands on a soccer ball or round object. If it’s hard just do normal pushups.

Soccer ball pushups

Put a ball in between your knees. Keeping your hands on the floor lift your hips up and down.

Glute raises

Keep your foot off the ground while sitting on the floor. Twist the ball side to side keeping your core tight.

Ab twists

Balance on your side. Bring your legs up and keep your hand straight up.

Side plank raises

Perform alternating lunges with a weight in your hand. Switch at 20 seconds.

Lunges

Perform quick and explosive squat jumps from the knee.

Squat jumps

Beyond the ball circuit 3

W6/D3 Beyond the ball workout 3

Sefer Özdemir

Gianluca

I will be honest is my first day in this program I play as Right back and winger  I believe when I done second  week i will see much improvement ⚡🔥

Dimitris

W1/D1 Beyond the ball workout 1

Elliott Stevens

Aryan

W1/D2 Beyond the ball workout 2

W1/D3 Beyond the ball workout 3

Single leg kneeling squat jump was too hard maybe alternative easier options should be given

W6/D3 Beyond the ball workout 3

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