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Confidential Property of the University of Nebraska Nebraska Football

In Season

Warm Up

2 Day

7/30/2019 Nebraska - In-Season 2-Day Warmup

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Confidential Property of the University of Nebraska Nebraska Football

IN SEASON 2 DAY LIFTING WARM UP

Day 1 Weeks 1-4 Day 1 Weeks 5-8

Quick Feet Drills Agility Ladders x4 Quick Feet Drills Dots x 4

supine draw in x 20 sec. supine draw in x 30 sec.

single leg shoulder 

bridge x 20 sec. each

single leg shoulder 

bridge x 25 sec. each

flat foot crunch 1 x 15 flat foot crunch 1 x 20

side lying hip thrust x 10 each side lying hip thrust x 12 each

Day 2 Weeks 1-4 Day 2 Weeks 5-8

Quick Feet Drills Dots x 4 Quick Feet Drills Agility Ladders x4

1/2 dead bugs x 10 each 1/2 dead bugs x 12 each

3 way elbow hold x 20 sec. each 3 way elbow hold x 25 sec. each

cross over crunch 2 x 10 each cross over crunch 2 x 12 each

torso rotations x 5 torso rotations x 8

Day 1 Weeks 9-12

Quick Feet Drills Agility Ladders x4

flat foot crunch x 20

single leg shoulder 

bridge x 30 sec. each

side lying hip thrust

with abduction x 12 each

Day 2 Weeks 9-12Quick Feet Drills Dots x 4

dead bugs x 12 each

3 way elbow hold x 25 sec. each

seated v twists x 8 each

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Confidential Property of the University of Nebraska Nebraska Football

In Season

Lifting

2 Day

Page 3

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Confidential Property of the University of Nebraska Nebraska Football

2 Day WorkoutIn Season Developmental Phase IIn Season Developmental Phase I 

*complete warm up sets prior to each exercise

Week 1 Week 2 Week 3 Week 4

Day One-Warm up wt reps wt reps wt reps wt reps

Hang high pu ll x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Front Squat x8 x8 x6 x6

rest 3:00 x8 x8 x6 x6

x8 x8 x6 x6

Supported Dumbbell Row x8 ea x8 ea x6 ea x6 ea

x8 x8 x6 x6

x8 x8 x6 x6 A1. DB Spli t Squat x6 ea x6 ea x5 ea x5 ea

Pair rest 1:30 x6 x6 x5 x5

x6 x6 x5 x5

 A2. Pul l ups x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Dumbbell Bicep Curls x10 x10 x8 x8

x10 x10 x8 x8

x10 x10 x8 x8

Week 1 Week 2 Week 3 Week 4

Day Two-Warm up wt reps wt reps wt reps wt reps

Hang high pu ll x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Bench Press x8 x8 x6 x6

rest 3:00 x8 x8 x6 x6

x8 x8 x6 x6

Bench Straight Leg Hip Thrust x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

DB Shoulder Press x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Leg Curl x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

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Confidential Property of the University of Nebraska Nebraska Football

2 Day WorkoutIn Season Developmental Phase IlIn Season Developmental Phase Il *complete warm up sets prior to each exercise

2 Day Workout

Week 5 Week 6 Week 7 Week 8

Day One-warm up wt reps wt reps wt reps wt reps

Hang High Pull x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Front Squat x4 x4 x4 x4

rest 3:00 x4 x4 x4 x4

x4 x4 x4 x4

Pull Up Plus Weight x4 x4 x4 x4

x4 x4 x4 x4

x4 x4 x4 x4

 A1. Dumbbel l Lunges x5 ea x5 ea x5 ea x5 eaPair rest 1:30 x5 x5 x5 x5

x5 x5 x5 x5

 A2. Bent Over Rear Delt Raises x6 x6 x6 x6

x6 x6 x6 x6

x6 x6 x6 x6

Dumbbell Hammer Curls x6 x6 x6 x6

x6 x6 x6 x6

x6 x6 x6 x6

Week 5 Week 6 Week 7 Week 8

Day Two-warm up wt reps wt reps wt reps wt repsHang High Pull x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Bench Press x4 x4 x4 x4

rest 3:00 x4 x4 x4 x4

x4 x4 x4 x4

Dumbbell Romanian Dead Lifts x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

Dumbbell Alternate Military Press x5 ea x5 ea x5 ea x5 ea

(one dumbbell at a time) x5 x5 x5 x5

x5 x5 x5 x5

Lying Dumbbell Triceps Extension x6 x6 x6 x6

x6 x6 x6 x6

x6 x6 x6 x6

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Confidential Property of the University of Nebraska Nebraska Football

2 Day WorkoutIn Season Developmental Phase IIIIn Season Developmental Phase III *complete warm up sets prior to each exercise

Week 9 Week 10 Week 11 Week 12

Day One-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Front Squat x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Pulldowns x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

 A1. Dumbbell Step-ups x5 ea x5 ea x4 ea x4 eaPair rest 1:30 x5 x5 x4 x4

x5 x5 x4 x4

 A2. Supported Dumbbel l Row x5 ea x5 ea x4 ea x4 ea

x5 x5 x4 x4

x5 x5 x4 x4

Barbell Bicep Curls x6 x6 x6 x6

x6 x6 x6 x6

x6 x6 x6 x6

Week 9 Week 10 Week 11 Week 12

Day Two-warm up wt reps wt reps wt reps wt repsHang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Bench Press x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Bench Straight Leg Hip Thrusts x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

Barbell Military Press x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

Triceps Pushdowns x6 x6 x6 x6

x6 x6 x6 x6

x6 x6 x6 x6

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Confidential Property of the University of Nebraska Nebraska Football

IN SEASON 3 DAY LIFTING WARM UP

Day 1 Weeks 1-4 Day 1 Weeks 5-8

Quick Feet Drills Agility Ladders x4 Quick Feet Drills Dots x 4

supine draw in x 20 sec. supine draw in x 30 sec.

single leg shoulder 

bridge x 20 sec. each

single leg shoulder 

bridge x 25 sec. each

flat foot crunch 1 x 15 flat foot crunch 1 x 20

side lying hip thrust x 10 each side lying hip thrust x 12 each

Day 2 Weeks 1-4 Day 2 Weeks 5-8

Quick Feet Drills Dots x 4 Quick Feet Drills Agility Ladders x41/2 dead bugs x 10 each 1/2 dead bugs x 12 each

3 way elbow hold x 20 sec. each 3 way elbow hold x 25 sec. each

cross over crunch 2 x 10 each cross over crunch 2 x 12 each

torso rotations x 5 torso rotations x 8

Day 3 Weeks 1-4 Day 3 Weeks 5-8

Quick Feet Drills Line Drills x4 Quick Feet Drills Line Drills x4

supine draw in 5 x 5 sec. each supine draw in 5 x 5 sec. each

alternate superman x 5 each alternate superman x 6 each

toe touches 1 x 15 toe touches 1 x 20

off bench oblique x 10 each off bench oblique x 12 each

Day 1 Weeks 9-12 Day 3 Weeks 9-12

Quick Feet Drills Agility Ladders x4 Quick Feet Drills Line Drills x4

flat foot crunch x 20 supine draw in 5 x 5 sec. each

single leg shoulder 

bridge x 30 sec. each alternate superman x 8 each

side lying hip thrustwith abduction x 12 each toe touches 1 x 20 x 10 lbs.

off bench oblique x 12 each

Day 2 Weeks 9-12

Quick Feet Drills Dots x 4

dead bugs x 12 each

3 way elbow hold x 25 sec. each

seated v twists x 8 each

Page 7

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Confidential Property of the University of Nebraska Nebraska Football

In Season

Lifting3 Day

7/30/2019 Nebraska - In-Season 2-Day Warmup

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Confidential Property of the University of Nebraska Nebraska Football

3 Day WorkoutIn Season Developmental Phase IIn Season Developmental Phase I 

*complete warm up sets prior to each exercise

Week 1 Week 2 Week 3 Week 4Day One-Warm up wt reps wt reps wt reps wt reps

Hang high pul l x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Front Squat x8 x8 x6 x6

rest 3:00 x8 x8 x6 x6

x8 x8 x6 x6

Supported Dumbbell Row x8 ea x8 ea x6 ea x6 ea

x8 x8 x6 x6

x8 x8 x6 x6 A1. DB Spli t Squat x6 ea x6 ea x5 ea x5 ea

Pair rest 1:30 x6 x6 x5 x5

x6 x6 x5 x5

 A2. Pul l ups x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Dumbbell Bicep Curls x10 x10 x8 x8

x10 x10 x8 x8

x10 x10 x8 x8

Week 1 Week 2 Week 3 Week 4

Day Two-Warm up wt reps wt reps wt reps wt reps

Hang high pul l x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Bench Press x8 x8 x6 x6

rest 3:00 x8 x8 x6 x6

x8 x8 x6 x6

Bench Straight Leg Hip Thrust x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

DB Shoulder Press x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Leg Curl x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

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Confidential Property of the University of Nebraska Nebraska Football

In Season Developmental Phase I continuedIn Season Developmental Phase I continued  

*complete warm up sets prior to each exercise

Week 1 Week 2 Week 3 Week 4Day Three-Warm up wt reps wt reps wt reps wt reps

Hang High Pull x3 x3 x3 x3

rest 3:00 x3 x3 x3 x3

x3 x3 x3 x3

Light Front Squat x8 x8 x6 x6

rest 3:00 x8 x8 x6 x6

x8 x8 x6 x6

Incline Bench Press x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6x6

Seated Row x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Triceps Pushdowns x10 x10 x8 x8

x10 x10 x8 x8

x10 x10 x8 x8

3 Day Workout

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Confidential Property of the University of Nebraska Nebraska Football

3 Day WorkoutIn Season Developmental Phase IIIn Season Developmental Phase II 

*complete warm up sets prior to each exercise

Week 5 Week 6 Week 7 Week 8Day One-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Front Squat x6 x6 x4 x4

rest 3:00 x6 x6 x4 x4

x6 x6 x4 x4

Pull Up Plus Weight 8 ea 8 ea 6 ea 6 ea

8 8 6 6

8 8 6 6

Dumbbell Lunges x5 ea x5 ea x4 ea x4 ea

x5 x5 x4 x4

x5 x5 x4 x4

Dumbbell Hammer Curls x10 x10 x8 x8

x10 x10 x8 x8

x10 x10 x8 x8

Week 5 Week 6 Week 7 Week 8

Day Two-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Bench Press x6 x6 x4 x4

rest 3:00 x6 x6 x4 x4

x6 x6 x4 x4

Dumbbell Romanian Dead Lifts x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Dumbbell Alternate Military Press x8 ea x8 ea x6 ea x6 ea

(one dumbbell at a time) x8 x8 x6 x6x8 x8 x6 x6

Single Leg Curl x5 ea x5 ea x5 ea x5 ea

x5 x5 x5 x5

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Confidential Property of the University of Nebraska Nebraska Football

In Season Developmental Phase ll cont inuedIn Season Developmental Phase ll continued 

*complete warm up sets prior to each exercise

Week 5 Week 6 Week 7 Week 8Day Three-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Light Front Squat x6 x6 x6 x6

rest 3:00 x6 x6 x6 x6

x6 x6 x6 x6

Dumbbell Incline Bench Press x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Barbell Row x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Lying Dumbbell Triceps Extension x10 x10 x8 x8

x10 x10 x8 x8

x10 x10 x8 x8

3 Day Workout

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Confidential Property of the University of Nebraska Nebraska Football

3 Day WorkoutIn Season Developmental Phase IIlIn Season Developmental Phase IIl 

*complete warm up sets prior to each exercise

Week 9 Week 10 Week 11 Week 12

Day One-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Front Squat x5 x5 x3 x3

rest 3:00 x5 x5 x3 x3

x5 x5 x3 x3

Pulldowns x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Dumbbell Step-ups x5 ea x5 ea x4 ea x4 ea

x5 x5 x4 x4

x5 x5 x4 x4

Barbell Bicep Curls x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

Week 9 Week 10 Week 11 Week 12

Day Two-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2Bench Press x5 x5 x3 x3

rest 3:00 x5 x5 x3 x3

x5 x5 x3 x3

Back Extension x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

Barbell Military Press x5 x5 x5 x5

x5 x5 x5 x5

x5 x5 x5 x5

Single Leg Dumbbell Romanian Deadlift x4 ea x4 ea x4 ea x4 ea

x4 x4 x4 x4

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Confidential Property of the University of Nebraska Nebraska Football

In Season Developmental Phase lll continuedIn Season Developmental Phase lll cont inued 

*complete warm up sets prior to each exercise

Week 9 Week 10 Week 11 Week 12Day Three-warm up wt reps wt reps wt reps wt reps

Hang High Pull x2 x2 x2 x2

rest 3:00 x2 x2 x2 x2

x2 x2 x2 x2

Light Front Squat x5 x5 x5 x5

rest 3:00 x5 x5 x5 x5

x5 x5 x5 x5

Incline Bench Press x6 x6 x4 x4

x6 x6 x4 x4

x6 x6 x4 x4

Unsupported Dumbbell Row x6 ea x6 ea x5 ea x5 ea

x6 x6 x5 x5

x6 x6 x5 x5

Triceps Pushdowns x8 x8 x6 x6

x8 x8 x6 x6

x8 x8 x6 x6

3 Day Workout