Off-Season Reset

Primal Recovery PT & Performance

Soccer
Coach
Dr. Zachary Atwood

The Off-Season Reset Program is specifically designed for high school, college, and pro soccer players looking to recover and rebuild after a demanding season.

Throughout the season, athletes often experience mobility loss, strength deficits, and reduced power due to the physical demands of consistent training and competition. This program focuses on regaining these key areas to set the stage for a stronger, healthier, and more explosive return to play.

Why choose Primal Recovery? We specialize in soccer-specific recovery and performance, combining expert knowledge and individualized programming to address the unique needs of soccer athletes. Unlike generic programs, this reset targets the areas soccer players lose most—helping you move better, feel stronger, and perform at your peak.

If you want to reset your body, reduce injury risk, and build a foundation for next season, this program is for you.

$45
Get Off-Season Reset
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Regain Mobility, Strength, and Power
Rebuild your body to be stronger and more explosive than before. Restore mobility and fluid movement to dominate the field. Address weaknesses to stay healthy and play with confidence.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller // Dumbbells // Loop Bands
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Sample Week
Week 1 of 4-week program
Sunday
Off-Season Reset Day 1

A

Foot Pronation Drill

2 x 10

B1

Side-lying Scissors - ER

2 x 20

B2

Side-lying Scissors - IR

2 x 20

B3

90/90 Supine Scissor Slides

2 x 20

C1

Wall Stride - DG

3 x 20

C2

90/90 Wall Hamstring Bridge with Bench

3 x 15

C3

Slouch Squat -

3 x 10

D1

Hamstring Bridge - Foam Roller

3 x 0:25

D2

Copenhagen Side Plank

3 x 0:25

Monday
Off-Season Reset Day 2

A

Foot Pronation with Rotation

2 x 10

B1

Calf Bridge - Iso

3 x 0:30

B2

Wall Stride - DG

3 x 20

B3

SL Wall Pogo

3 x 30

C1

Bulgarian Split Squat (Heel Floating)

3 x 8

C2

Kickstand Hinge B Stance

3 x 10

D1

Hinge-Squat-Hinge Heel Floats

3 x 10

D2

Hamstring Bridge with Alt Heel Tap

3 x 15

D3

Single leg wall sit

3 x 0:20

Tuesday
Off-Season Reset Day 3

A

Breathing + Reaching - Supine

3 x 5

B1

90/90 Hip transfers

3 x 10

B2

90/90 Hip ER Kinstretch

3 x 10

B3

HK Adductor Rockback

3 x 15

B4

Seated Hip Flexion Hovers

3 x 15

B5

3D Calf Stretch

3 x 10

Wednesday
Off-Season Reset Day 4

A

Foot Pronation Drill

2 x 10

B1

90/90 Hip IR Scissor Slides

2 x 20

B2

90/90 Hip ER Scissor Slides

2 x 20

B3

90/90 Supine Scissor Slides

2 x 20

C1

Wall Stride - DG

3 x 20

C2

90/90 Wall Hamstring Bridge with Bench

3 x 15

C3

Slouch Squat -

3 x 10

D1

Hamstring Bridge - Foam Roller

3 x 0:25

D2

Copenhagen Side Plank

3 x 0:25

Thursday
Off-Season Reset Day 5

A

Foot Pronation with Rotation

2 x 10

B1

Calf Bridge - Iso

3 x 0:30

B2

Wall Stride - DG

3 x 20

B3

SL Wall Pogo

3 x 30

C1

Bulgarian Split Squat (Heel Floating)

3 x 8

C2

Kickstand Hinge B Stance

3 x 10

D1

Hinge-Squat-Hinge Heel Floats

3 x 10

D2

Hamstring Bridge with Alt Heel Tap

3 x 15

D3

Single leg wall sit

3 x 0:20

Coach
More from Primal Recovery PT & Performance
coach-avatar Dr. Zachary Atwood

Zack is a sports physical therapist specializing in lower body injuries, with a primary focus on ACL rehabilitation. A former collegiate soccer player, Zack blends his athletic background and clinical expertise to help athletes recover and exceed prior performance levels.

Off-Season Reset
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