Performance Lab of California
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up
1 x 1
B
Single Leg Balance Progression
2 x 15
C1
Intrinsic Foot 1
1 x 10
C2
Intrinsic Foot 2
1 x 10
C3
Anterior Tib Strengthening
2 x 20
C4
Dorsiflexion with Single Leg Squat
2 x 10
C5
DB Rear Foot Elevated Split Squat
4 x 15
C6
ATG Split Squat
3 x 12
D
Ankle Strengthening
2 x 20
E
Knee Stability
3 x 8
F
Single Leg Calf Raise
4 x 30
G
Wall Dorsiflexion
2 x 25
H
Foot Circles
2 x 5
I
Quick Feet
2 x 20
J
Lower Body Cool Down
1 x 1
A1
Dynamic Warm Up
1 x 1
A2
A Skip
1 x 10
A3
B Skip
1 x 10
A4
Dynamic Pigeon Stretch
1 x 5
B
Speed Drills
1 x 20
C1
10 yard dash
4 x 1
C2
20 Yard Dash
4 x 1
C3
60m Sprint
4 x 1
D
Lower Body Cool Down
A
Dynamic Warm Up
1 x 1
B
Continuous Broad Jumps
5 x 8
C
Power Step-Up
3 x 15
D
Depth Jumps
3 x 10
E
Tuck Jump
3 x 10
F
3 Jumps and Hold
3 x 20
G
Lateral Hops over Box
3 x 20
H
90 Degree Jumps
2 x 3
I
Single leg drop landing
2 x 8
J
Lower Body Cool Down
1 x 1
A1
Scorpion
2 x 10
A2
Elbow to Hand Plank
2 x 90
A3
Flutter Kick
2 x 60
A4
Bicycle Triple Tap
2 x 60
A5
Opposite Arm and Opposite Foot
2 x 50
A6
Lateral Leg Raise
2 x 20
A7
High Plank
2 x 90
A8
Ball Rollout
2 x 50
A9
Figure 4 Core
2 x 40
A10
Hard Roll
2 x 30
A11
Side Plank Hip Dips
2 x 40
A12
Double Leg Lower
2 x 30
A13
Superman
2 x 15
A14
Russian Twist QB
2 x 50
A15
Upward Dog Stretch
1 x 2:00
A1
Dumbbell Circles
3 x 12 @ 5 lb
A2
Lateral Raise Small Circles
3 x 12 @ 5 lb
A3
Lateral Raise Thumbs Up/Down
3 x 12 @ 5 lb
A4
Anterior Raise Thumbs Up/Down
3 x 12 @ 5 lb
A5
Oppo Shoulder Exercise
3 x 12 @ 5 lb
A6
Dumbbell Windshield Wipes
3 x 12 @ 5 lb
A7
Bent Over Raise Thumbs Up/Down
3 x 12 @ 5 lb
A8
Bent Over Shoulder Circles Forward/Back
3 x 12 @ 5 lb
B
Push-Up
2 x MAX @ 60
C
Diamond Push-Up
2 x MAX @ 60
D
Bench Dips
2 x 25
E
Weighted Overhead Press
3 x 12 @ 5 lb
F
Planche Push Up
2 x 20
G
Plank
2 x 2:00
H
Cool down
A
My Dynamic Warmup
1 x 1
B
A Skip
1 x 10
C
B Skip
1 x 10
D
Speed Drills
1 x 20
E
10 yard or meter split
8 x 1 @ 1:30
F
Lower Body Cool Down
1 x 1
A
Dynamic Warm Up
1 x 1
B
Continuous Broad Jumps
5 x 8
C
Power Step-Up
3 x 15
D
Depth Jumps
3 x 10
E
Tuck Jump
3 x 10
F
3 Jumps and Hold
3 x 20
G
Lateral Hops over Box
3 x 20
H
90 Degree Jumps
2 x 3
I
Single leg drop landing
2 x 8
J
Lower Body Cool Down
1 x 1
A1
Scorpion
2 x 10
A2
Elbow to Hand Plank
2 x 90
A3
Flutter Kick
2 x 60
A4
Bicycle Triple Tap
2 x 60
A5
Opposite Arm and Opposite Foot
2 x 50
A6
Lateral Leg Raise
2 x 20
A7
High Plank
2 x 90
A8
Ball Rollout
2 x 50
A9
Figure 4 Core
2 x 40
A10
Hard Roll
2 x 30
A11
Side Plank Hip Dips
2 x 40
A12
Double Leg Lower
2 x 30
A13
Superman
2 x 15
A14
Russian Twist QB
2 x 50
A15
Upward Dog Stretch
1 x 2:00
A
Runners Yoga
