STRENGTH & CONDITIONING EXERCISE VIDEO

SUMMER FRESHMAN WORKOUT (PDF)

FOOTBALL SUMMER FRESHMAN WORKOUT (PDF)

 

 

Norwich University Incoming Freshman Workout



Movement Prep

3 Way Ankle 1 x 3 ea


















2 sets x 6 reps each




Alternating Lunge





Squat





Burpee





Push Up





Mountain Climbers





Side Squat









Block A


Sets x Reps




See Progressions page




3 x 5 ea




3x5




Squat (Frankenstein andGoblet)

See Progressions page




Squat Movement Prep

3x3




3x5








Block B






See Progressions page




3 x :30 sec




Foam Roll: Lats (or Lat Stretch)

3x5




See Progressions page




3 x 2 ea




3x5








Block C

Core





2 x :30 sec ea




2 x 10




2 x 10








Cool Down

Static Stretches 1 x :20 sec each





Gastrocnemius (Calves)









Quad/Hip Flexor





Lats