The Performance Rehab Co.
Functional Fitness, Speed, Field Sports, Multi-sport1 sessions per week
Must use App app to view and log training
Program Training
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
