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World Cup-Inspired Strength-Building Workout

Still reeling from the excitement of the World Cup? Channel that energy into improving your own game with this World Cup-inspired workout from the Huffington Post. Designed by EXOS performance specialist Jonathan Barlow, whose worked with professional soccer players, including many who played in the World Cup, this workout will help you build the strength you need to shine on the field. 

1. Mini Band - External Rotation

Place a mini band around your legs, just above the knees, and stand in an athletic position, knees slightly bent, hips back. Keeping your chest up and feet firmly planted, bring both knees inward and then outward, while engaging the glutes and core. If you feel this working the outside of your hips, you're doing it right. Do two sets of 10 reps.

2. Reverse Lunge With Lateral Flexion

Start by stepping back with your right foot into a lunge, right hip directly over your right knee, left knee directly over your left foot. While contracting your right glute, reach your right hand overhead and laterally crunch your torso to the left, touching your left hand to the ground. Return to the starting position and repeat on the opposite side. Do two sets of five reps.

3. Linear Hurdle Hop

Set up five small hurdles or cones in front of you, about 16 to 18 inches apart. Balance on one leg in front of the first hurdle. Hop over the hurdle, landing on the same foot, and continue over the remaining hurdles, landing softly to absorb impact though the hips and glutes. Be sure not to allow the knee to collapse to the inside upon takeoff or landing. Do three sets of five reps.

4. Dumbbell Push Press

Stand with your feet hip-width apart, holding a pair of dumbbells in front of your chest, elbows bent at your sides, palms facing forward. Keeping your heels grounded, chest up and shoulders back, lower into a quarter squat. Then, explosively come to standing, driving through your legs to help push the dumbbells overhead, locking your arms out at full extension and bracing your core. Lower the weights back to the start position and repeat. Do three sets of five reps. 

5. Barbell Romanian Deadlift

Stand with feet hip-width apart, knees slightly bent, barbell in front of you on the floor. Keeping your back flat, shoulders back, and chest up, hinge at the hips and lower down to grasp the barbell with an overhand grip. Contracting your hamstrings and glutes, slowly rise to a standing position without bending your legs or rounding your spine, ensuring the barbell stays against your body throughout the entire movement. Lock your knees and hips out fully at the very top of the movement, barbell resting against your hips. Do four sets of six reps.

Read the full story at HuffingtonPost.com. 

Tags: Training, Strength, Soccer

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