# Fußball 

## Montag 

Jump (Box) · Bound (Lateral) · Skater Jump · Squat (Front) · Deadlift (Deficit) · Landmine Reverse Lunge  · Cossack Squat · Copenhagen Plank · Farmer's Walk

### Workout

- 3 × 1 Jump (Box)
- 3 × 1 Bound (Lateral)
- 3 × 1 Skater Jump
- 2 × 1 Squat (Front) - Barbell
- 2 × 1 Deadlift (Deficit) - Barbell
- 2 × 1 Landmine Reverse Lunge 
- 2 × 1 Cossack Squat
- 2 × 1 Copenhagen Plank
- 2 × 1 Farmer's Walk


## Dienstag

Push-Up · Bench Press (Incline) · Push Press · Meadows row   · Landmine Press (Half-Kneeling) · Pull-Up (Weighted) · Suitcase Carry · Dead Bug

### Workout

- 2 × 0 Push-Up - Rings
- 2 × 0 Bench Press (Incline) - Dumbbell
- 2 × 1 Push Press - Kettlebell
- 2 × 1 Meadows row  
- 2 × 1 Landmine Press (Half-Kneeling) - Barbell
- 2 × 0 Pull-Up (Weighted)
- 2 × 1 Suitcase Carry - Dumbbell
- 2 × 1 Dead Bug


## Donnerstag

Depth Jump · Standing Broad Jump · Box Jump (Single-Leg) · Squat (Zercher) · Bulgarian Split Squat · Single romanien deadlift dumpell · Nordic Hamstring Curl · Copenhagen Plank

### Workout

- 3 × 1 Depth Jump
- 3 × 1 Standing Broad Jump
- 3 × 1 Box Jump (Single-Leg)
- 2 × 1 Squat (Zercher) - Barbell
- 2 × 1 Bulgarian Split Squat - Barbell
- 2 × 1 Single romanien deadlift dumpell
- 2 × 1 Nordic Hamstring Curl
- 2 × 1 Copenhagen Plank


## Freitag

Bench Press (Incline) · Dip · Chest-Supported Dumbbell Row · Pull-Up (Weighted) · Chest supported row · Cuban Press · Shrug · Dead Hang · Landmine Rotation 

### Workout

- 2 × 1 Bench Press (Incline) - Dumbbell
- 2 × 1 Dip - Rings
- 2 × 1 Chest-Supported Dumbbell Row
- 2 × 1 Pull-Up (Weighted)
- 2 × 1 Chest supported row
- 2 × 1 Cuban Press - Dumbbell
- 2 × 1 Shrug - Dumbbell
- 2 × 1 Dead Hang
- 2 × 1 Landmine Rotation