Warm-up x 1 round
Shinbox Stretch x 8/8
T-Spine Rotations x 10/10
Deadbug Isometric Press x 5/5 w/:03 hold
Straight Leg Rock x 10/10
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Plyos Wk 1 (1 set) Wk 2 (2 Sets) Wk 3/4 (3 Sets)
A1) Mini-Hops x 10
A3) ¼ Squat Jump w/Stick x 8
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Wk 1/2 (1-2 Sets) Wk 3/4 (2-3 Sets)
A1) Split Squat Hold (:06-:10 holds) x 3-6 e.s. x 6-8 e.s.
A2) Hollow Hold x :15-:30 x :30-:45
A3) Side Plank x :30 x :45-:60
B1) Single Leg DL - ISO Hold (:10 hold) x 4/4 x 8/8
B2) Tall Kneeling Anti-Rot Press(:05 hold)x 4/4 x 6/6
B3) Half-Kneel FL Lift-off (:03 hold) x 3/3 x 5/5
Add C on week 2
C1) X-Lift x 5/5 x 8/8
C2) Glute Bridge March x 6-8 x 10-12
C3) Rock Back into Press x 5 x 8-10
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Post Session - 5 mins of Belly Breathing, lying on back with knees bent
Foam Roll
Lats x :30
Glutes x :30
Calves x :30
Warm-up x 1 round
Half-Kneel Halo x 8/8 each dir./each leg
S.L. Glute Bridge w/Knee Drive x 10/10
Spiderman Lunge w/Rot. x 5/5
Ankle CAR’s x 5 reps each direction/each leg
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Plyos Wk 1 (1 set) Wk 2 (2 Sets) Wk 3/4 (3 Sets)
A1) Lateral Hop w/SL Balance x 5/5
A2) ¼ Squat Lateral Jump x 5/5 (alt)
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Wk 1/2 (1-2 Sets) Wk 3/4 (2-3 Sets)
A1) Lateral Step Deadlift x 6-8 es x 10-12 es
A2) Trunk Stability Push-up (:03 down) x 4-6 x 6-8
A3) Band Pull-Aparts x 8 x 10
B1) Bodyweight Squat x 8-10 x 10-12
- BW Squat w/Pause (:03) x 4-6 x 8-10
B2) Turkish Getup Lvl 1 x 6/6 x 8/8
B3) Overhead Arm Flexion x 5 x 5
Add C on week 2
C1) Plank x :20-:30 x :30-:45
C2) Bird Dog x 6/6 x 8/8
C3) Shinbox Lvl 1 x 6/6 x 8/8
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Post-Session - 5 mins of Belly Breathing, lying on back with legs straight
Foam Roll
Upper Back x :30
Adductors x :30
Shins x :30
Warm-up x 1 round
Shinbox Stretch x 5/5 alt.
T-Spine Rotations x 8/8
Straight Leg Rock x 10/10
X-Lifts - Knees Up x 5/5
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Plyos Wk 1 (2 sets) Wk 2 (3 Sets) Wks 3/4 (4 Sets)
A1) Crossover Reach Skater Jump x 8/8 (alt) rest 30s between sides
Rest 60s between A1 and A2
A2) Lateral Countermovement Jump x 5/5 (alt)
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Wks 1/2 (1-2 Sets) Wks 3/4 (2-3 Sets)
A1) Split Squat x 10/10 x 12/12
A2) Shoulder Taps x 6/6 alt. x 8/8 alt.
A3) Side Plank w/Reach Thru x 5/5 x 6/6
B1) Single Leg Deadlift x 8/8 x 10/10
B2) Half Kneel Anti-Rot. Press x 5/5 w/:3s hold x 5/5 w/:5s hold
B3) ¼ Squat Jump x 6 x 6
Add C on week 2
C1) Deadbug w/OVHD Band Hold x 8/8 x 10/10
C2) Single Leg Hip Thrust x 8/8 x 10/10
C3) Wall Half-Kneel Rot. x 5/5 x 5/5
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Post Session - 5 mins of Belly Breathing, lying on back with knees bent
Foam Roll
Glutes x :30
Lats x :30
Calves x :30 e.s
x
Warm-up x 1 round
Cat/Cow x 5/5 up/down
Shinbox Lvl 2 x 8/8 alt.
S.L. Glute Bridge w/Knee Drive x 10/10
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Plyos Wk 1 (2 sets) Wk 2 (3 Sets) Wks 3/4 (4 Sets)
A1) Crossover Reach Skater Jump x 8/8 (alt) rest 30s between sides
Rest 60s between A1 and A2
A2) Lateral Countermovement Jump x 5/5 (alt)
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Wks 1/2 (1-2 Sets) Wks 3/4 (2-3 Sets)
A1) Rev. Lunge To Balance x 6-8 e.s. x 8-10 e.s.
A2) Crawling x 30 to 60 seconds continuous
A3) Plank w/leg lift x 6/6 alt. x 8/8 alt.
B1) 1 ¼ Squat (slow reps) ** x 6-8 x 8-10
B2) Turkish Getup Lvl 2 x 6/6 x 8/8
B3) Wall Slides x 8 x 10
Add C on week 2
C1) Lateral Step Deadlift to Bal. x 8/8 x 10/10
C2) Handwalkout to Pushup x 4-8 x 8-10
C3) Spiderman Lunge w/Rot x 5/5 x 6-8 e.s.
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Post Session - 5 mins of Belly Breathing, lying on back with knees bent/arms ovhd
Use the chart below to mark your completed sessions.
Foam Roll
Upper Back x :30
Adductors x :30 e.s.
Shins x :30 e.s.
