STRENGTH TRAINING

Welcome to your Online Strength Program! Before proceeding, please watch the following video where our High Performance Specialist, Harry Simington takes you through the full program layout and what to expect from your training!

SHARE YOUR TRAINING! Make sure to follow us on social media as we will be releasing weekly challenges for you to try! As always, we would love to see some footage of your training sessions so please tag us in all your social media posts!

@oneonone_football One on One Football

SUPPORT If you have any questions, please don‘t hesitate to get in touch with our friendly support team:

info@oneononefootball.com.au

Exercise A1 : Kneeling Hip Lock
Reps 8 each side
Sets 3
Exercise A2 : Squat Jumps
Reps 6
Sets 3
Exercise B1 : Contralateral Plank 1
Seconds 35 each side
Sets 3
Exercise B2 : YTW
Reps 4
Sets 3
Exercise C1 : Glute Bridge
Reps 10
Sets 3
Exercise C2 : Wall Push Deadbugs
Reps 8 each side
Sets 3
Exercise C3 : Bulgarian Ankle Taps
Reps 8 each side
Sets 3

TRAINING COURSE

Week 1
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Week 2
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Week 3
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Week 4
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Week 5
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Week 6
Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)

OTHER TRAINING PROGRAMS

RUNNING

View Program

SKILLS

View Program

BONUS WARM UP

View Program

MINDFULNESS MOVEMENT

View Program



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