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Stone Body

The document outlines a 7-day weekly fitness plan focused on building strength, explosiveness, and agility through a combination of gym workouts, at-home exercises, and football training. Each day has specific goals and exercises, including lower body strength, core stability, and skill development for football. The plan also incorporates active recovery options to promote overall wellness.

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danielndonye39
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25 views13 pages

Stone Body

The document outlines a 7-day weekly fitness plan focused on building strength, explosiveness, and agility through a combination of gym workouts, at-home exercises, and football training. Each day has specific goals and exercises, including lower body strength, core stability, and skill development for football. The plan also incorporates active recovery options to promote overall wellness.

Uploaded by

danielndonye39
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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STONE BODY — 7-DAY WEEKLY PLAN

DAY 1 – GYM (Lower Body + Explosive Plyos)

Goal: Build stronger legs, jump power, and lower-body aesthetics

Strength:

• Bulgarian Split Squats – 3×8/leg (heavy if possible)

• Romanian Deadlifts – 3×10

• Goblet Squats (deep) – 3×12

• Machine Calf Raises – 3×15


Plyos:

• Depth Jumps – 3×5

• Lateral Bounds – 3×10

• Skater Hops to Stick – 3×6/side

Finisher:

• Wall Sit (toes up then heels up) – 45 sec

• Hanging Leg Raises – 3×12


DAY 2 – AT-HOME (Bodyweight Plyo + Core + Isos)

Goal: Explosiveness + control without gym access

Plyo Series (3 rounds):

• Pogo Jumps – 20 sec

(point toes up and kind of slap ball of feet into ground and flex core)

• Split Jump Lunge – 12 reps

• Broad Jump to Stick – 6 reps

• Lateral Skater Jumps – 8/side


Isometric Core SuperSet (3 rounds):

• Copenhagen Side Plank or Side Plank Leg Raised – 20 sec/side

• Hollow Body Hold – 30 sec

• Wall Sit (on tippy toes) – 45 sec

• Reverse Plank Hold – 30 sec

Conditioning (optional):

• EMOM 5 min: 10 burpees + 20 mountain climbers

(perform a set number of repetitions of an exercise at the start of each minute and then
rest for the remainder of the minute before repeating the exercise at the start of the
next minute.) e.g 15 seconds burpees, 20 seconds climbers, 25 second rest
DAY 3 – GYM (Push Focus + Aesthetic Upper Body)

Goal: Build that lean upper structure without losing agility

• Dumbbell Incline Press – 3×10

• Overhead Press – 3×8

• Pushups (tempo) – 3×12

• Dumbbell Front Raise – 3×10


• Tricep Dips (or Bench Dips) – 3×15

Core Burner:

• Cable Woodchops or Dumbbell Russian Twists – 3×20

• Hanging Hold – 3×30 sec


DAY 4 – FOOTBALL DAY (Pure Tech & Game IQ)

Goal: Low fatigue, high quality

• Agility and change of speed warm up:

Through cones, apart and together, crosshairs, direction change, backwards and
forwards etc.

• Ball Mastery Warm-Up:

Zigzag through cones each leg then both, ball rolls, Ronaldinho drill, juggling variations
etc.

• Tight-space Dribbles + Body Feints

• First Touch Drills (tennis ball or wall)

• Game Scenarios (1v1s, progressive carries)

(set up cones for practice)

• Finishing off limited touches

• Shadow play: movements off-ball, timing runs

• 10-minute visualization and scanning work


.
DAY 5 – AT-HOME (Isometric + Stability Day)

Goal: Joint health, muscle control, core integrity

Full Body Iso Circuit (3 rounds):

• Wall Sit (single-leg) – 30 sec/leg

• Deep Lunge Hold – 30 sec/side

• Push-up Hold (midway) – 30 sec

• Single-Leg Glute Bridge Hold – 30 sec/leg


• Dead Bug Hold – 30 sec

• Plank Walkouts – 5 reps


DAY 6 – GYM (Pull Focus + Functional Strength)

Goal: Strengthen back, glutes, and build anti-injury armor

• Pull-ups or assisted – 3×8

• Barbell/Dumbbell Row – 3×10

• Rear Delt Raises – 3×12

• Dumbbell Shrugs – 3×15


• Hamstring Curls – 3×12

• Dumbbell Farmer’s Carries – 3×30 sec

Core Stability:

• Bird Dog Reaches – 3×10

• Side Plank with Reach Under – 3×12/side


DAY 7 – Active Recovery or Full Rest

Options:

• Stretching/Yoga (15–30 min)

• Light walk or cycle

• Foam rolling

• Breathwork or vision training

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