everyday workout for soccer
edition 7
1
I saw this originally in a thing about a workout Cristiano Ronaldo does everyday. It seems like a well-rounded exercise routine.
There are 8 exercises. The goal is to do 5 sets. If I go through just 1 set of all 8 exercises it makes for a good warmup.
These can all be done as body-weight movements, i.e. no equipment necessary. But it’s good to mix it up with weights, resistance, and instability.
2
Sometimes I do regular sets, one exercise at a time for up to 5 sets before moving on to the next exercise.
Sometimes I do power sets, two exercises at a time for up to 5 sets before moving on to the next pair of exercises.
Sometimes I do a circuit where it’s one set of all 8 exercises before starting the second set.
I don’t always use a timer but when I do I will time sets rather than timing rest intervals. For example, 1 set every 3 minutes would mean set 1 starts at 00:00 and set 2 starts at 03:00.
3
Lunge
max 10 reps each side
alternatives: split squat,
Push-up
max 25 reps
alternatives: one-arm, raised feet, raised hands
Side-lung and jump
max 10 reps each side
alternatives: use elastic bands
Ab crunch
max 25 reps
alternative: trunk twist
Squat
max 20 reps
alternatives: one-leg, do it on an unstable surface, sumo squat, dead lift
Plank with toe touch
max 12 reps each side
alternatives: mountain climber, plank with shoulder touch and thigh touch
Donkey kick
max 6 reps each side
alternative: glute extension
Superman
max 6 reps
alternatives: back extension, bird dog