PREHAB_COACH
Gymnastics
Coach
Diego Goncalves
Features
0 sessions per week
Must use App app to view and log training
Program Training
0 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 20-week program
Sunday
Coordinative Hamstring
A1
SL Mid Foot Bridge - on Wall
3 x 45
A2
Foam Roll Glute Bridge
3 x 45
B
Split Squat Hover and Hold
3 x 45
Sunday
KNEE LOADING
Sunday
KNEE PREP
A1
TKE ISO Hold (loaded) - supine
1 x 45
A2
Hip ADD (loaded) - side lying
1 x 45
A3
TKE Hold - in single leg balance
1 x 45
A4
Hip Flexion Tantrum - supine
1 x 45
B
Leg Extension Hold w/ NMES
1 x 10:00
C1
Knee CARs (loaded) - supine
1 x 120 @ 4.41 kg
C2
Tibial Rotation - Band resisted
1 x 75
D1
Leg Curl (eccentric focus) - seated
3 x 8 @ 33.07 kg
D2
Sissy Squat - Wall Assisted
3 x 5
D3
Jefferson Curl
3 x 4 @ 26.46 kg
Monday
QUICK FIX (BFR)
Monday
JOINT HEALTH
Tuesday
KNEE LOADING
Tuesday
KNEE PREP'
Wednesday
QUICK FIX (BFR)
Wednesday
JOINT HEALTH
Thursday
KNEE PREP
Thursday
KNEE LOADING
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