THE GENERALIST PROGRAM
The foundation every other program stands on.
Base Camp is where you build a body that can handle real training. Over 8 weeks you’ll strengthen your knees, hips and back with controlled tempo lifting (4 seconds down, 4 seconds up). That builds joint control and strength without beating you up. You’ll also build an aerobic engine using heart-rate zone conditioning, which helps you recover between points and between matches.
In Month 2 the exercises become more athletic and you get your first taste of speed work.
Who it’s for: players over 40 who are new to lifting or returning after time off. No experience needed.
You’ll finish with: a measurable strength base, a better heart-rate recovery, and the movement quality to move up to Performance Engine.
1 sessions per week
Must use App app to view and log training
Program Training
A1
BC SS1
1 x 5:00
A2
BC Foam Roll - Glute Med
1 x 5
A3
BC Glute Bridge - Marching
1 x 10
A4
BC Quad Stretch - with Arm Reach (Ipsilateral)
1 x 3
A5
BC Straight Leg Lowering - Supine
1 x 3
A6
BC Reverse Lunge - with Lateral Flexion
1 x 3
A7
BC Knee Hug - In Place
1 x 3
B1
BC Goblet Squat To Box
3 x 10
B2
BC Dumbbell Romanian deadlift
3 x 10
C
BC Low lateral step-up
2 x 8
D1
BC Band Good Morning
3 x 15
D2
BC Dead bug opposite reach
3 x 8
A
BC Conditioning Assessment
B1
BC Hip Abduction - Sidelying Bent Leg with Mini Band
2 x 10
B2
BC Leg Overs - Alternating
2 x 10
B3
BC Abductor Stretch - Band
2 x 10
B4
BC Quad/Hip Flexor Stretch - Half Kneeling with Trunk Rotation
2 x 10
B5
BC Adductor Rocking Stretch - Quadruped
2 x 10
B6
BC 1 Leg Balance - Bent Leg Isometric Hold (Ipsilateral)
2 x 10
B7
BC Glute Bridge
2 x 15
A1
BC SS1
1 x 5:00
A2
BC Shin Box - with thoracic rotation
1 x 5
A3
BC Triceps/Shoulder Stretch (Dowel)
1 x 30
A4
BC Prone Swimmers
1 x 5
A5
BC Band Pull-Apart
1 x 10
A6
BC Scapular Push Ups - Kneeling
1 x 10
A7
BC Banded Tricep Extensions
1 x 25
B1
BC DB Incline Press
3 x 10
B2
BC One-arm supported dumbbell row
3 x 10
C1
BC Half-Kneeling DB Press
2 x 8
C2
BC Lat Pulldown
3 x 10
D1
BC Shoulder External Rotation - Isometric Hold at 90'
2 x 15
D2
BC Supported Forearm Pronation And Supination
2 x 12
D3
BC Band Pushdown
2 x 15
D4
BC Reverse Hyper
2 x 15
E
BC Aerobic Plyos
1 x 2:00
F
BC SS1
1 x 15:00
A
BC SS1
1 x 20:00
B1
BC Shoulder Stretch (Dowel)
2 x 10
B2
BC Wrist Extension Stretch
2 x 30
B3
BC Shoulder Abduction Horizontal - Prone Dumbbell
2 x 10
B4
BC Shoulder CARs
2 x 10
B5
BC Front Shoulder Raise - Dumbbell
2 x 10
B6
BC Lateral Shoulder Raise - Dumbbell
2 x 10
B7
BC Wrist Flexion Stretch
2 x 30
A1
BC SS1
1 x 5:00
A2
BC Glute Bridge
1 x 15
A3
BC Lateral Squat
1 x 4
A4
BC Quad Stretch - with Arm Reach (Contralateral)
1 x 5
A5
BC Straight Leg Hamstring Stretch - Band
1 x 5
A6
BC Leg Cradle
1 x 3
A7
BC DB Lateral Lunge
1 x 3
A8
BC Alternating Drop Lunge
1 x 3
A9
BC Jump Rope - Continuous
1 x 1:00
B1
BC Medicine Ball Chest Pass
3 x 5
B2
BC Lateral Shuffle to Stick
2 x 3
C1
BC Kettlebell Deadlift
3 x 10
C2
BC Incline Push-Up
3 x 10
D
BC Cable Face Pull
3 x 12
E1
BC Lateral Lunge To Box
2 x 8
E2
BC Straight + Bent-Knee Calf Raise
2 x 12
F1
BC Reverse Hyper
2 x 15
F2
BC Suitcase carry
A
BC SS1
1 x 25:00
A
BC SS1
1 x 15:00
