Train like an Athlete
1 sessions per week
Must use App app to view and log training
Program Training
A1
DNS Star- Iso Hold
2 x 0:20
A2
Bent Knee Calf Iso Hold
2 x 0:20
B1
Jog
1 x 20
B2
Backpedal
1 x 20
B3
Forward Lunge- Reach Overhead
1 x 5
B4
Hip Cradle to Lateral Lunge
1 x 5
B5
Hamstring Rotations
1 x 5
B6
Quad Pull to RDL
1 x 5
B7
Knee Hug
1 x 5
B8
Pogo- Forward
1 x 10
B9
Pogo- Backward
1 x 10
B10
Single Leg Pogo- Forward
1 x 10
B11
Single Leg Pogo- Backward
1 x 10
B12
A-Skip
1 x 20
B13
Skip for Distance
2 x 20
B14
Skip for Distance into Sprint
1 x 3 @ 20
C1
Standing Parallel MB Hip Toss
3 x 5
C2
Broad Jump
3 x 3
D1
10 Yard Sprint
1 x 5
D2
20 Yard Sprint
1 x 5
E
Deep Tier Squats
2 x 8
F1
DB Rear Foot Elevated Split Squat
4 x 6 @ 0:03
F2
Rear Foot Elevated Split Squat Jumps
4 x 3
G1
SL RDL
3 x 6
G2
Single Arm Cable Row- Low Split
3 x 8
G3
Lying Hip Flexor March
3 x 0:30
A1
Bike or Treadmill Walk
1 x 5:00
A2
Lying Hamstring Stretch
1 x 10
A3
Lying Hip Rotations
1 x 5
A4
90/90 T-Spine Rotation
1 x 5
A5
Seated 90/90
1 x 5
A6
90/90- Back Hip Rotation
1 x 5
A7
90/90- Hip Lift
1 x 5
A8
Squat to Hamstring Stretch
1 x 8
A9
Inchworm Walkout
1 x 5
B1
Dumbbell Overhead Rasie
2 x 10
B2
Bent Knee Copenhagen- Off Bench
2 x 0:20
C1
Conventional Deadlift
4 x 8
C2
Pushup
D1
Single Leg Glute Bridge Iso Hold- Long Lever
3 x 0:30
D2
Seated Dumbbell Shoulder Press
3 x 10
D3
Sprinter Situps
3 x 8
E1
KB Swing
3 x 12
E2
DB Farmer's Walk
3 x 40
A1
Bike or Treadmill Walk
1 x 5:00
A2
Reach and Roll
1 x 5
A3
Lying Hamstring Stretch
1 x 10
A4
Lying Hip Rotations
1 x 5
A5
90/90 Stretch
1 x 5
A6
90/90- Back Hip Rotation
1 x 5
A7
90/90- Hip Lift
1 x 5
A8
Worlds Greatest
1 x 3
A9
Inchworm Walkout
1 x 5
B1
Lunge Iso Hold
2 x 0:20
B2
Scap Pushup to Downward Dog
2 x 8
C1
Back Squat- Barbell
4 x 8
C2
Single Arm Dumbbell Row
4 x 6
D1
Lateral Lunge Sway
3 x 8
D2
TRX Row- Feet Elevated
3 x 10
D3
Dead Bug Iso Hold
3 x 0:20
A1
Jog
1 x 20
A2
Backpedal
1 x 20
A3
Lateral Shuffle
1 x 20
A4
Carioca
1 x 20
A5
Forward Lunge with Rotational Reach
1 x 5
A6
Hip Cradle to Lateral Lunge
1 x 5
A7
Rotational Hamstring Sweep
1 x 5
A8
Quad Pull to RDL
1 x 5
A9
Knee to Chest
1 x 5
A10
Lateral Pogo
1 x 10
A11
Single Leg Lateral Pogo
1 x 10
A12
Lateral Shuffle to Sprint
1 x 4
B1
Perpendicular Meball Hip Toss
2 x 5
B2
Lateral Bound to Stick
2 x 3
C
A Whole Lotta Movement
2 x 3 @ 10
D1
Glute Bridge Marches
2 x 8
D2
Banded Overhead Raise
2 x 10
E1
KB Catch
4 x 8
E2
Medball Chest Slam
4 x 6
F1
Single Arm Incline DB Bench
3 x 8
F2
Stability Ball Hamstring Curl- Single Leg
3 x 8 @ 0:03
F3
Bear Crawl
3 x 20
G1
Dumbbell Front Raise
3 x 15
G2
Glute Ham Rasie
3 x 15
G3
Tricep Pushdown
3 x 20
