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In every game of football you are required to shield the ball from opposition. This workout focuses on muscles used when a player is pushing you from behind. Exercise 1 Rear Delt Row Focus muscle: Read Deltoids Use a resistance band for best results Explosive pull with a slower controlled release 4 x 10 reps Exercise 2 Wall Sit Squat Focus muscle: Quadriceps Legs at a 90 degree angle, sit against the wall pushing back slightly and hold still 2/3 x 30 secs-1 min Exercise 3 Glute Bridge Walks Hold
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