Lead Out Physical Therapy
Comprehensive off season strength routine (intermediate/advanced)
6 week oxidative block
Day 1 - 1 min Lunges (add weight if able)
Day 2 - 45sec squat jump OR 1min 50rpm bike work
6 weeks Progressive lower body strength build (5x5)
Ideal for 4-6 months out from competition and is a good foundational strength builder.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
GPS Dynamic Warm up
1 x 10
B1
Plank to Push-Up
2 x 5
B2
Squat to Stand w/Reach
1 x 8
B3
Assisted RDL Airplane
3 x 3
C
Lunge Walk
8 x 1:00
D1
Push-Up
3 x 10
D2
Side Plank
3 x 20
E1
SB Deadbugs
3 x 8
E2
SB Hyperextension
3 x 8
F1
Barbell calf raise
3 x 8
F2
Prone T Y W
3 x 5 @ 5 lb
A
GPS Dynamic Warm up
1 x 10
B1
Plank
2 x 30
B2
SL RDL KB Pass Through
2 x 10
B3
Standing Clamshell @wall
2 x 8
C
Squat Jump
8 x 45
D1
Split Stance Pallof Press
3 x 8
D2
Counterbalance Step Down
3 x 8
E1
Bird dog row
3 x 10
E2
Bridge Walk Outs
3 x 10
E3
1/2 Kneeling DB Windmill
3 x 8
