Riley Best Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up
*Perform 30 seconds each exercise* *Perform both sides* *Add in own warm-up exercises if needed* - Jump Rope - Hamstring Floss - Banded TKE - Glute Bridge Isometric - Lateral Squat - Hip Flexor Stretch
B1
Single Leg Extensive Hops
3 x 30
B2
Bench Reverse Plank
3 x 30
C
Overcoming Glute Isometric
3 x 10
D1
Single Leg Box Step Down
3 x 8
D2
Single Leg Box Jump
3 x 4
E1
Isometric Rack Pull
3 x 10
E2
Assisted Jumps
3 x 5
F
single leg calf raise
3 x 12
A1
Single Arm DB Bench Press
3 x 12
A2
Chest-Supported DB Row
3 x 12
B1
Lat Pulldown
3 x 12
B2
1/2 Kneel Dumbbell Press
3 x 10
C1
Bilateral Toe Raises
3 x 30
C2
Toe Curl/Expand Contrast
3 x 10
C3
Banded Ankle Mobilization
3 x 15
D1
90/90 hip mobility
3 x 10
D2
Banded Hip Stretch
3 x 30
D3
Hip Airplanes
Prep
A
Warm-up
*Perform 30 seconds each exercise* *Perform both sides* - Jump Rope - Hamstring Floss - Banded TKE - Glute Bridge Isometric - Lateral Squat - Hip Flexor Stretch
B
Single Leg Extensive Hops
3 x 30
C
Overcoming Glute Isometric
3 x 10
D1
Single Leg Box Step Down
D2
Single Leg Box Jump
E1
Isometric Rack Pull
3 x 10
E2
Assisted Jumps
3 x 5
F
single leg calf raise
3 x 12
A1
Single Arm DB Bench Press
3 x 12
A2
Chest-Supported DB Row
3 x 12
B1
Lat Pulldown
3 x 12
B2
1/2 Kneel Dumbbell Press
3 x 10
C1
Bilateral Toe Raises
3 x 30
C2
Toe Curl/Expand Contrast
3 x 10
C3
Banded Ankle Mobilization
3 x 15
D1
90/90 hip mobility
3 x 10
D2
Banded Hip Stretch
3 x 30
D3
Hip Airplanes
Prep
A
Warm-up
*Perform 30 seconds each exercise* *Perform both sides* - Jump Rope - Hamstring Floss - Banded TKE - Glute Bridge Isometric - Lateral Squat - Hip Flexor Stretch
B
Single Leg Extensive Hops
3 x 30
C
Overcoming Glute Isometric
3 x 10
D1
Single Leg Box Step Down
D2
Single Leg Box Jump
E1
Isometric Rack Pull
3 x 10
E2
Assisted Jumps
3 x 5
F
single leg calf raise
3 x 12
A1
Single Arm DB Bench Press
3 x 12
A2
Chest-Supported DB Row
3 x 12
B1
Lat Pulldown
3 x 12
B2
1/2 Kneel Dumbbell Press
3 x 10
C1
Bilateral Toe Raises
3 x 30
C2
Toe Curl/Expand Contrast
3 x 10
C3
Banded Ankle Mobilization
3 x 15
D1
90/90 hip mobility
3 x 10
D2
Banded Hip Stretch
3 x 30
D3
Hip Airplanes
