The exercises below should be done on Day 2 of weeks 1, 2, and 3. For example if you choose Monday, Wednesday, and Friday as your workout days then you would do this workout for three consecutive Wednesdays. The sets and repetitions for each exercise might vary each week. Each exercise shows how many sets and reps to do depending on which week it is.
Quad Sets
You will notice within the Strength Training section there are groups of 4 exercises named Quad Sets. The Quad Sets are grouped together so that the athlete does 1 set of each exercise in succession, then starts over at the first exercise in that Quad Set. For example... The athlete wills start with exercise #1 and do 1 set then go to exercise #2 and do 1 set followed by exercise #3 & #4. After exercise #4 they will go back and do the 2nd set of exercise #1 and repeat the same sequence throughout the quad set.
The reason behind the Quad Sets is so the athlete has less downtime. The athletes are using other muscles during the rest period.
Recommended Equipment
The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.
Speed / Power / Agility
Hip Rotations
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 10 |
| 2 | 3 | 10 |
| 3 | 3 | 12 |
- Bounce while rotating your lower body and upper body in different directions.
- Keep your head facing forward and as still as possible.
Lateral Hop Over a Stick
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 3 |
| 2 | 3 | 4 |
| 3 | 3 | 4 |
- Start on the foot closest to the stick.
- Hop and land on same foot.
- Stick landing like a statue in an athletic position.
- Repeat with opposite leg.
Medial Hop Over a Stick
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 3 |
| 2 | 3 | 4 |
| 3 | 3 | 4 |
- Start on the outside foot (farthest away from the stick).
- Hop and land on same foot.
- Stick landing like a statue in an athletic position.
- Repeat with opposite leg.
Strength Training
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Peterson Step Ups
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- Stand on the front edge of the slant board with the outside leg hanging off.
- Squat down remaining tall through your torso.
- She outside leg moves forward with the heel in line with the big toe of the squatting leg.
- Repeat with opposite leg.
FRONT PLANK WITH ARM RAISE
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 10 |
| 3 | 4 | 10 |
- Squeeze stomach & butt.
- Keep hips and shoulders level.
- Stabilize and reach.
SIDE TO SIDE MINI BAND WALK
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 12 |
| 3 | 4 | 12 |
- use mini band
- one arm extended while other arm pulls band
- elbow stays at shoulder height
SPIDERMAN WITH THORACIC OPENING
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 8 |
| 3 | 4 | 8 |
- Start in a deep lunge position.
- Bring both hands to the inside of your leading foot.
- Take your outside hand and rotate it away from your body.
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
SINGLE LEG HAMSTRING CURL WITH LONG FOAM ROLLER
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- While lying flat on your back place the long foam roller under your heels.
- Lift one leg up to about 90 degrees.
- Bring the other leg slowly up to a bent position by rolling the foot over the roller.
- Then roll the foot back down to the starting position.
- the extended leg should stay extended for the duration of the set.
HIGH LUNGE POSITION - THERABAND PULL WITH ROTATION
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 6 |
| 2 | 4 | 6 |
| 3 | 4 | 6 |
- Get into a tall lunge position with your pelvis tucked under.
- Extend arms with the theraband in your hands.
- Pull in one direction, exhale and rotate in that same direction.
- Repeat on opposite side.
THERABAND BIRDDOG T'S
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 10 |
| 3 | 4 | 12 |
- Get down onto your hands and knees.
- Keep stomach drawn in & back flat.
- Extend one leg straight behind.
- Have the therapad under both hands.
- With the opposite arm pull the back to the side keeping in line with the shoulders.
- Repeat both sides.
LONG FOAM ROLLER WAG THE DOG
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 10 |
| 3 | 4 | 10 |
- Stand tall and hold onto something sturdy.
- Bend one leg and keep both knees together.
- Swing the leg side to side with the bent heel as the driver.
- Repeat with opposite leg.
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
SPIDERMAN PUSH UPS
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- Get into a push up position with stomach and butt firm & back flat.
- Perform a push up move move over your wrists.
- Bring one of your knees to the bottom of your hand.
- Push back to the starting stop and repeat on the opposite side.
THORACIC WINDMILL
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 5 |
| 2 | 4 | 5 |
| 3 | 4 | 5 |
- Bring one hand overhead for a side bend.
- As your finish the bend completely exhale.
- Take your opposite arm across your chest and your rotate into your bend.
BANDED SEESAW
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 10 |
| 3 | 4 | 10 |
- Using a mini band, grab it with both hands and extend it overhead.
- Keep in line with your ears.
- Pull one hand down to your shoulder and then back to the original position.
- Repeat on opposite side.
OPEN CLOSE LATERAL WALK
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 6 |
| 2 | 4 | 6 |
| 3 | 4 | 6 |
- Move laterally.
- Keeping hips/shoulder square rotate your foot externally & take a step.
- Then rotate your foot internally take a step.
- Reposition as neutral & repeat.
