PERFORMANCE PROGRAM
The Performance Rehab Co.
Functional Fitness, Speed, Field Sports, Multi-sport6 Week block of performance based program designed to facilitate strength and power development for those participating in sports or running events.
This is designed to address injury prone areas to mitigate injury risk and focus on improving performance without a lot of residual fatigue.
In house athletes on this program noticed big improvements on jump height, power output and strength.
A1
Banded Hip Distraction + Lumbar Roll
1 x 1:00
A2
Couch Stretch (Hip Flexors)
1 x 1:00
A3
Adductor opener + thread the needle
1 x 10
B1
Floating Heel Split Squat + Tx rotation
2 x 20
B2
Side Plank w Hip Abduction
2 x 24
C1
Band Resisted Box Squat
3 x 5 @ 75 %
C2
Deadball Vertical Toss
3 x 3
D1
Bulgarian Split Squat
3 x 20 @ 60 %
D2
Half Kneeling Band Rotation
3 x 20
E1
Adductor Slide - Band Resisted
3 x 16
E2
Single Leg Slider Hamstring Curls
3 x 10
OPTIONAL TOP UP
F
40 seconds on @80% intensity : 20 seconds off x 5 rotations cardio of choice.
A1
Loaded Thoracic Extension
1 x 10 @ 11.02 kg
A2
Open Book + Band Pull Apart
1 x 20
A3
banded Lat Stretch
1 x 1:00
B1
Half Kneeing Cable Face Pull
2 x 12
B2
Side Plank Band row
2 x 20
C1
HK Overhead Ball Throw
2 x 8
C2
Viking Push Press
2 x 5
D1
DB Bench Press
3 x 10 @ 65, 67.5, 70 %
D2
Hanging Scap Retraction
3 x 3 @ 0:03
E1
1-Arm DB Row
3 x 16 @ 75 %
E2
Single Arm Band Deadbug
3 x 20
F1
Standing Cable Side Bend
3 x 20
F2
Hanging Knee Raise
3 x 6
A1
Banded Hip Distraction + Lumbar Roll
1 x 1:00
A2
Banded Anterior hip mobilization
1 x 1:00
A3
Half Kneeling Tx Rotation w Band Pull
1 x 20
B1
FR Floating Heel Split Squat
2 x 10
B2
Hamstring Bridge + Band pullover
1 x 20
C1
Band resisted bosch step up
2 x 8
C2
Half Kneeling Mb Acceleration throw
2 x 6
D1
B-Stance Trap Bar Deadlift
3 x 16 @ 72.5, 75, 75 %
D2
FF elevated Lateral Flexion OH Grip
3 x 16
E1
GHD Hip Extension isometric
3 x 0:10
E2
Seated single leg calf raise.
A1
Loaded Thoracic Extension
1 x 10 @ 11.02 kg
A2
Open Book + Band Pull Apart
1 x 20
A3
Banded Overhead Tricep Stretch
1 x 1:00
B1
Band Face Pull + external rotation
2 x 12
B2
Lateral Medball Throw
2 x 8
C
Hang Clean
3 x 4 @ 65, 70, 70 %
D1
Pull-Up
3 x 8
D2
Ab Wheel Lateral Rollout
3 x 10
E1
Birddog Row
3 x 12
E2
Single Arm DB Overhead Carry
3 x 40
E3
Battle Rope Alternating Waves
3 x 20
A1
Worlds Greatest Stretch
1 x 10
A2
Adductor opener + thread the needle
1 x 10
A3
Backwards Roll into Dynamic Hamstring Stretch
1 x 10
A4
Dynamic Pigeon Stretch
1 x 10
B1
Wall Hip Spindle + Reach
2 x 10
B2
Wall Load & Lift + 2 Switch
2 x 10
C1
Alternating Linear Pogos
2 x 20
C2
"Boom Boom Drill"
2 x 20
C3
Ankle Dribbles
2 x 20
D
20m Fly Sprint
2 x 4 @ 30
E
40m Sprint
2 x 4 @ 40
F
200 m repeats
2 x 4 @ 200
Emily Wallace
Osteopath, Clinical Exercise Scientist, Strength & Conditioning Coach
