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. Single Leg Leg Press (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
A2. Lying Leg Curls (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
B1. Front Foot Elevated Static Lunge (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
B2. Dumbbell Romanian Deadlifts (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
C1. Cable Squat (12),12,12 Reps, 3-1-2-1 Tempo
C2. Nordic Hamstring Curls (12),12,12 Reps, 4-1-2-1 Tempo (Eccentric Focus)
Day 2
Activation/Corrective
A1. Lat Pulldown Reverse Shrug 15,15 reps
A2. Cable External Rotator 15,15 reps [VIDEO]
A3. Cable Reverse Fkyes 15,15 reps
Strength
A1. Flat Dumbbell Press (Parallel) (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
A2. Reverse Grip Lat Pulldown (Narrow Grip) (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
B1. Cable Lat Raises (Hand Height) (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
B2. Lat Pulldown (Wide Grip) (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
C1. Rope Triceps Pulldown (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
C1. Seated Dumbbell Curls (Rotating) (12),12,10,8 Reps, 2-1-2-1 Tempo [VIDEO]
D1. Seated Dumbbell Wrist Extensions (12),12,12 Reps, 2-1-2-1 Tempo [VIDEO]
D2. Seated Dumbbell Wrist Flexions (12),12,12 Reps, 2-1-2-1 Tempo [VIDEO]