Stretches
Slant Board Calf Stretch
Slant Board Bent Knee Calf Stretch
Wall Piriformis Stretch
Raised (Hip Level) Hamstring.Adductor Stretch
Supported Forward Bend Hamstring Stretch
Kneeling Quad Stretch Combo
Shoulder Combo Stretch [VIDEO]
Day 1
Activation/Corrective
A1. Cable Anterior Tib Flexion [VIDEO]
A2. Slant Board Step Up [VIDEO]
Strength
A1. Sissy Squats (Lean Back) (Band Assist) (12,12),12,12,12 Reps, 3-1-2-1 Tempo [VIDEO]
A2. Single Leg Cable Leg Curls 12,12,12 Reps, 3-1-2-1 Tempo
B1. Cable Squat (12),12,12,12 Reps, 3-1-2-1 Tempo
B2. Seated Leg Curl (12),12,12,12 Reps, 3-1-2-1 Tempo
C1. Bent Knee Single Leg Calf Raises 20,20 Reps, 2-1-2-1 Tempo [VIDEO]
C2. Single Leg Cable Hip/Glute Extension (Ankle Strap) 15,15 Reps, 3-1-3-1 Tempo [VIDEO]
Day 2
Activation/Corrective
A1. Cable Y 15,15 reps [VIDEO]
A2. Cable External Rotator 15,15 reps [VIDEO]
A3. Cable External Rotator Press 15,15 reps [VIDEO]
Strength
A1. Seated Decline Cable Press (12,12),12,12,12 Reps, 3-1-2-1 Tempo [VIDEO]
A2. Seated Wide Cable Rows (30° Rotation) (12,12),12,12,12 Reps, 3-1-2-1 Tempo [VIDEO]
B1. Cable Single Arm Lat Raises (Wrist Strap) (Hand Height) (12),12,12,12 Reps, 3-1-2-1 Tempo [VIDEO]
B2. Seated Single Arm Reverse Grip Lat Pulldown (12),12,12,12 Reps, 3-1-2-1 Tempo [VIDEO]
C1. Single Arm Triceps Cable Pulldown (12),12,12,12 Reps, 2-1-2-1 Tempo
C1. Incline Dumbbell Curls (12),12,12,12 Reps, 3-1-2-1 Tempo