Prepare To Perform
1 sessions per week
Must use App app to view and log training
Program Training
A1
Core activated hip flexor stretch
1 x 4
A2
Patella Mobilisations
1 x 2:00
A3
Calf Foam Roll
1 x 1:00
A4
Quad Foam Roll
1 x 1:00
A5
Towel-roll fulcrum for knee flexion
For Completion
B1
Quad Set
4 x 15
B2
Band Seated Row
4 x 15
C1
Lean, Lock & Lift
3 x 12
C2
Standing Pallof Press
3 x 10
D1
Supine Heel Slides
3 x 15
D2
Single Leg Glute Bridge (non injured leg only)
3 x 12
E1
Standing band-resisted triple flexion
3 x 15
E2
Tibialis anterior raises
E3
Supine Triple Flexion - band resisted with Swiss ball
3 x 15
F
Stationary Bike
1 x 12:00
A1
Towel-roll fulcrum for knee flexion
For Completion
A2
Quad Foam Roll
1 x 1:00
A3
Calf Foam Roll
1 x 1:00
A4
Patella Mobilisations
1 x 2:00
A5
Core activated hip flexor stretch
1 x 4
B
Active Straight Leg Raise Correctives
For Completion
C1
Contract-relax for calf stretching
1 x 30 @ 2
C2
Tibial internal rotation self-mobilization
1 x 10 @ 2
D1
Weighted Step Ups
3 x 12
D2
Wide Incline Push Up
3 x 12
E1
Foot care 1
1 x 20
E2
Foot care 2
1 x 20
A1
Band-assisted rib grab
2 x 2
A2
3D Trunk
2 x 20
B1
Stick step overs
2 x 20
B2
Core-activated squat
2 x 15
B3
Band Pull-Apart
1 x 15
C1
3-way Terminal knee extension
1 x 45
C2
DNS star plank with reach
3 x 20
D
Single Leg Glute Bridge (non injured leg only)
3 x 12
E1
Standing band-resisted triple flexion
3 x 15
E2
Tibialis anterior raises
F
Rowing
1 x 16:00
A1
Core activated hip flexor stretch
1 x 4
A2
Patella Mobilisations
1 x 2:00
A3
Calf Foam Roll
1 x 1:00
A4
Towel-roll fulcrum for knee flexion
For Completion
A5
Quad Foam Roll
1 x 1:00
B
Active Straight Leg Raise Correctives
For Completion
C1
Contract-relax for calf stretching
1 x 30 @ 2
C2
Tibial internal rotation self-mobilization
1 x 10 @ 2
D1
Weighted Step Ups
3 x 12
D2
Wide Incline Push Up
3 x 12
E1
Foot care 1
1 x 20
E2
Foot care 2
1 x 20
