Name: Playbook - Prolific Soccer - Prolific Bodyweight Program
Uploaded: 2024-03-30T11:03:50.047Z
Duration: 30 min
Description: Prolific Bodyweight Program

This program is designed with high intensity exercises that will increase your strength, stamina, and overall athleticism all in one! The only equipment you will ever need is a ball. So, you can get these workouts done anywhere at anytime. Let’s do it!

Today, we will be working on strengthening our legs and adding explosiveness. This workout will help strengthen your glutes and hamstrings which are very commonly injured in soccer players.

Perform a jumping lunge on each leg and then do a squat. That is 1 repetition. This exercise will improve your explosiveness so be sure to get some height in your jumps.

Jumping Lunges to a Squat

The Curtsy Lunge is a great exercise to stabilize your hips. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsy for additional glute strengthening.

Curtsy Lunges

Stand on your right leg and jump as high as you can. Make sure when you land you bend your knee to absorb the force. Try to keep your left leg off the ground the whole time to increase your balance.

Single Leg Jump (Right)

Stand on your left leg and jump as high as you can. Make sure when you land you bend your knee to absorb the force. Try to keep your right leg off the ground the whole time to increase your balance.

Single Leg Jump (Left)

While laying on the ground, get your right heel close to your Glute and raise your left leg and keep it straight. Drive through your right heel and try to get your body in line at the top.

Single Leg Glute Bridge (Right)

While laying on the ground, get your left heel close to your Glute and raise your right leg and keep it straight. Drive through your left heel and try to get your body in line at the top.

Single Leg Glute Bridge (Left)

Walk your feet from your butt until they are straight. Make sure your butt does not touch the ground. Take it slow and really contract those muscles.

Prolific Bodyweight Program

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