Physical Therapy/Indoor Soccer

Shoulder rehab stuff

Full dynamic warmup

4x30m accelerations

2 hours 6-on-6 (10 min on, 5 min off)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 5x1 @ 235
Chinups -4x5 @ BW

1-Arm DB Floor Press - 2x3x6 @ 60
Chest-Supported Row - 3x8 @ 45

Reverse Lunge (Front Squat Grip) - 3x(6/side) @ 135

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x3x4 @ 25

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 185
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 65
Face Pull - 3x10 @ 70

1-Leg RDL - 2x3x8 @ 80

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x20s @ 3x10

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 225
Chinups -3x5 @ BW

1-Arm DB Bench - 2x3x6 @ 70
Cable Row - 3x10 @ 90

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 115

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 25

Tempo

Full dynamic warmup

15 min
15x60m (rest until 120bpm)