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Work out with the Flamingos!

By Forward Madison FC, 03/26/20, 12:00PM CDT


Follow along with these player workouts to stay in shape at home!

Join your Forward Madison FC instructors in this at-home workout! Monday's instructors were midfielders Eric Leonard and Don Smart in a "speed induced + core stability" workout. 


1-minute mindful meditation

3-minute stretch

** Three Supersets X 3 sets! **

A1. Begin cone workout:(x3 each one)

1. Icky Shuffle

(Modification: Two feet in each forward)

1. Two feet lateral

2. Single leg hops (Focus on balance + stability

A2. Use any type of ball for one arm pushups x 10 reps

B1. Split Squat jumps x 8 each leg

B2. Find a chair!

Single leg squats. slow down, explode up and squeeze glute x 8

each leg

C1. Running in Motion X 15 seconds (Partner holds your shirt)

C2. plank – 1 minute (30 seconds middle, 15 seconds each side)


1. Who Knows-Protoje

2. Wileside Government-Jahvillani

3. Baller-Tee-Jay

4. Inviolable-Popcaan

5. Owna Lane-Teejay

6. Any Weather-Vybz Kartel

7. Level Up-Popcaan

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