Inside Training Session
Rest 10-20 seconds between each.
Cardio: 30 seconds
Round one: high knees
Round two: jumping jacks
Fast feet: forwards
Fast feet: 10 reps each
Round one: two feet forwards
Round two: lateral right
Round three: lateral left
Stationary ball mastery: 30 seconds
Round one: inside inside
Round two: inside outside both feet
Round three: sole rolls
Dynamic ball mastery: 10 reps
Round one: inside inside
Round two: inside outside
Juggling: x 20 reps
Round one: right foot only
Round two: left foot only
Round three: alternating
Passing & Receiving: 20 reps
Round one: two touch right
Round two: two touch left
Round three: two touch alternating
Lower Body Strength:
Round one: wall sits 30 seconds
Round two: lunge hold right
Round three: lunge hold left
Upper body strength: 10 reps each
Round one: push ups wide
Round two: push ups shoulder width
Round three: push ups narrow
Plyo: 10 reps each
Round one: jump squats
Round two: jump lunges
Round three: lateral skis
Core: 30 seconds each
Round one: front plank
Round two: side plank right
Round three: side plank left
Check out my 7 day training programs here: https://www.7mlctraining.com/shop
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For training programs, training apparel, blogs and more; check out the 7MLC Training Website: https://www.7mlctraining.com
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