WELCOME TO THE HOME OF THE "UNCOMMON"

MAYFAIR MONSOONS
Three-Peat Undefeated Suburban League Champions
5 Consectutive Years - CIF Playoff Participant

WELCOME TO THE OFFICIAL HOME OF THE "UNCOMMON" SUBURBAN

  MAYFAIR MONSOONS

Subtitle

MAYFAIR FOOTBALL PROGRAM WORKOUTS


NEEDS: Dumbbells, Weights or Back Pack (If using back pack Books or rocks something for weight)


MONDAY: Squat (4 sets of 12 with Back pack on or DB in front squat Position) Slow movement

Flat Push Ups (4 sets of 10 Weighted back pack on)

SA (Single Arm) Curls (4 sets of 10 With Back Pack or DB)

SA Back Pack or DB Bent over Row (4 set of 12 Per arm)

Normal Plank Circuit 30 Sec. per plank (4 sets No weight)


TUESDAY: RUN: 10- 5 & back 10 & back 15 & back Shuttles 30 Sec rest between reps

OH (Overhead) Tricep Extension (4 sets of 12 DB or Weighted back pack)

SA Back pack/DB Standing Shoulder press (4 sets of 12 per arm)

Weighted Sit ups (4 sets of 10)

OH Back pack/DB Reverse Lunges (4 sets of 10)


WEDNESDAY: 10 Second quick jumps for height in place into 10 yard sprint (5 Reps 30 Sec. Rest)

Broad Jump with Reset (10 Sets of 5 Reps 30 Sec. Rest)

Broad Jump NO Reset (10 Sets of 5 Reps 30 Sec. Rest)

A Skip for Height (5 Sets of 10 30 Sec. Rest)

5- 75 Yd. Shuttles (Normal Weds. Run) Lineman 19 Sec/Combos 17 Sec/Skill 15 Sec.


THURSDAY: Squat (4 sets of 6 with Back pack on or DB in front squat Position) 2 Sec. Pause at bottom

Push Up Circuit (ALL TO FAILURE) 3 ROUNDS

  1. Incline with hands on chair/Bench
  2. Flat Ground
  3. Decline with feet on chair or bench

SA (Single Arm) Curls (4 sets of 10 With Back Pack or DB)

SA Back Pack or DB Bent over Row (4 set of 12 Per arm)


FRIDAY: DECK OF PAIN WORKOUT

  • YOU NEED A DECK OF CARDS
    • NUMBER ON CARD SHOWS THE NUMBER OF REPS
    • FACE CARD = 12 REPS
    • ACE= 20
  • BACK PACK WITH SOMETHING FOR WEIGHT OR DUMBBELLS
  • SHUFFLE THE DECK AND DRAW 1 CARD PER EXERCISE (GO THRU ALL 52 CARDS IN DECK)
  • REST IS AMOUNT OF TIME TO GET TO NEXT EXERCISE
  • SINGLE ARM/LEG EXERCISES WILL BE DONE NUMBER ON CARD PER ARM/LEG


EXERCISES:

  1. 1.  Broad Jumps
  2. 2.  Decline Wide Grip Push ups
  3. 3.  Glute Ham Raises
  4. 4.  SA Back pack/DB Bent over Row
  5. 5.  OH Back pack/DB Reverse Lunges
  6. 6.  Crunches
  7. 7.  Sprint (10 yards = 1 rep, EX. 2= 20 yards, Face Card= 120 yds, Ace= 200 Yds)
  8. 8.  Curls Back pack or DB
  9. 9.  Tricep Extensions Back pack or DB
  10. 10. Leg Lifts (Lie flat on back hands under butt, legs 6 inches off ground lift to legs straight up) Slow on way down.