Full Body
ATHLETE 360 HOME
Focus: Full-Body Strength & Athletic Robustness - A balanced full-body session designed to build strength across your upper and lower body while developing the physical qualities that support your performance on the pitch. Begin with explosive intent, build single-leg strength, then train your upper body, hamstrings and groin. Every exercise has a clear purpose, creating a complete session without traditional gym equipment.
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Session Breakdown
Sets4
Reps4
Weight10-20% Of body weight
Jump with maximum effort, land softly, and reset completely between reps. To add resistance, use a weighted backpack or hold a heavy object.
Sets3
Reps10
Weight1 RIR
Keep most of the work on your front leg. Lower under control, maintain a stable pelvis and drive through the front foot to return to standing.
SUPERSET A
Sets3
Reps8-10
Weight1 RIR
Fill a backpack to add resistance. If you can complete more than 10 reps, increase the weight.
Sets3
Reps12
Weight1 RIR
Keep your torso still and pull your elbow towards your hip. Avoid rotating your body to lift the backpack.
Sets4
Reps5
Weight1-2 RIR
Focus on a slow, controlled lowering phase. Keep your hips extended and use your hamstrings to resist the fall as long as possible.
Sets3
Reps8 Per Side
Weight1-2 RIR
Keep your hips high and your body in a straight line. Focus on controlling the movement through the inner thigh.
SUPERSET B
Sets3
RepsTF
Weight0 RIR
Dead stop. Pause at the bottom to kill momentum
Sets3
RepsTF
Weight0 RIR
Depth and drive. Explode out of the bottom position
Sets3
Reps60-90sek
WeightBW
Keep your ribs tucked, brace your glutes and maintain a straight line from shoulders to heels. Finish the set before your lower back begins to arch.