Sports Specific Coaching

Coach
Jon Brienesse

Features
7 sessions per week
Must use App app to view and log training
Program Training

$15
Get Ankle Roll Rehab
Features
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Programming 7 days per week
7 days worth of sessions per week, to be repeated at least once per day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Monday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Tuesday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Wednesday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Thursday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Friday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Saturday
Ankle Roll Rehab

A1

Ankle ABC

2 x 26

A2

Ankle Circles

2 x 20

B1

Ankle Ball Squeeze

2 x 20

B2

Ankle Eversion w/ Resistance Band

2 x 20

C1

Single Leg Balance

2 x 2:00

C2

Single Leg Compass Balance

2 x 10

C3

Single Leg Balance Uneven Surface

2 x 2:00

D1

Tandem Walk

2 x 4

D2

Eccentric Calf Raises

2 x 20

Coach
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