PROJECT HOPS
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
Band Incline Quad Stretch
1 x 1:00
A2
Incline Pigeon Stretch + Band Rotation
1 x 1:00
A3
Adductor stretch + Assisted Tx Rot
1 x 10
B1
Glute bridge + psoas iso
2 x 4 @ 0:05
B2
Banded Hip Airplanes
2 x 20
B3
Banded Hip Flexion In Rack
2 x 10
C
Countermovement Jump
D1
Front Squat
4 x 5 @ 75, 80, 85, 85 %
D2
Box Jump
3 x 3
E1
Pull-Up
3 x 5
E2
Half Kneeling Band Rotation
3 x 20
F1
FFE Calf Raise (FHL)
2 x 12 @ 70 %
F2
FFE Pogo Weighted
2 x 20 @ 11.02 kg
A1
Banded Hip Distraction + Lumbar Roll
1 x 1:00
A2
KB HK Adductor opener
1 x 1:00
A3
Half Kneeling Tx Rotation w Band Pull
1 x 20
B1
DNS Star
2 x 20
B2
RFE Split Squat Iso
2 x 0:20
B3
Half Kneeing Cable Face Pull
2 x 10
C1
Trap Bar Deadlift
3 x 5 @ 75 %
C2
Deadball Vertical Toss
3 x 5
D1
HK Landmine Press
3 x 16 @ 70 %
D2
Side Plank Hip Dip Feet Elevated
3 x 16
E1
SL Bent knee calf raise
3 x 20
E2
Single Leg plate hop
3 x 0:20
A1
Banded Anterior Hip Mobilisation
1 x 2:00
A2
Banded Ankle Dorsiflexion
1 x 20
A3
Worlds Greatest Stretch
1 x 1:00
B1
Long Lever Bridge w Hip Flexion
2 x 10
B2
Single Leg A Frame Halo's
2 x 20 @ 50 %
B3
Split Stance MB Woodchop Catch
2 x 10
C1
Landmine Skater Squat
3 x 10 @ 50 %
C2
Band assisted single leg jump (deep tier)
3 x 10
D1
Medball Lateral Bound and Stick
3 x 10
D2
Mixed Carry OH +Front Rack
3 x 40
E1
Penguin March Weighted
2 x 20
E2
Tibialis anterior raises (cable)
2 x 20
A1
Lacrosse ball calf release.
1 x 2:00
A2
Hamstring ball release
1 x 2:00
A3
Hip Flexor Myofascial Release
1 x 2:00
A4
Adductor Myofascial Release
1 x 2:00
A5
TFL self release
1 x 2:00
B1
Lat Stretch + Tx rot (Band)
1 x 2:00
B2
Loaded Thoracic Extension
1 x 10 @ 11.02 kg
B3
Modified quad stretch
1 x 10
Emily Wallace
Osteopath, Clinical Exercise Scientist, Strength & Conditioning Coach
