Performance Lab of California
SpeedFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
3D Balance
1 x 5
B
Intrinsic Foot 1
1 x 5
C
Intrinsic Foot 2
1 x 5
D
Knee Stability
1 x 6
E
Hamstring Stretch 1
1 x 20
F
Dynamic Pigeon Stretch
1 x 3
G
Dowel Overhead Squat
1 x 12
H
Hip Flexion
1 x 0:25
I
Banded Ankle Mobility Drill
3 x 8
J
3 Way Banded Exercise
1 x 15
K
Anterior Tib Strengthening
2 x 12
L
Horizontal Calf Raise
2 x 20
M
Single Leg RDL
3 x 8
N
Step up with knee drive
2 x 10 @ 40 lb
O
Single Leg Hip Extension
3 x 12
P
DB Hip Box
2 x 6
Q
Lower Body Cool Down
A1
Back Squat
5 x 10
A2
Single Leg Bridge
2 x 12
A3
Single Leg Calf Raise
2 x 25
A4
Goblet Hold Side Lunge
2 x 8
A5
Banded Hip Flexor
2 x 12
A6
Band Walks 1
@ 15
B1
Quick Steps
2 x 0:30
B2
Quick Jump On Weight
2 x 20
B3
Single Leg Quick Jumps
2 x 20
B4
Broad Jump
5 x 6
B5
Band Assisted Vertical Jump
2 x 15
B6
Band Assisted Single Leg Jump
3 x 8
C
Weighted Plank
2 x 1:00
D
Bicycle Sit-Ups
1 x 100
E
Flutter Kicks
1 x 100
F
Double Leg Lower
1 x 30
G
Figure 4 Core
2 x 20
H
Alternating Core Exercise
2 x 50
I
Lower Body Cool Down
A1
Inchworm
1 x 10
A2
World's Greatest Stretch
1 x 10
A3
Dynamic Hip Flexor Stretch
1 x 5
A4
Dynamic Pigeon Stretch
1 x 5
A5
Adductor Rock
1 x 8
B1
A Skip
2 x 10
B2
B Skip
2 x 10
C
Wall Drill Acceleration Drill
2 x 0:20
D
First 5 Steps Sprint
5 x 1
E
Single Leg Broad Jumps
5 x 5
F
Power Skip
5 x 10
G
Single Leg Tuck Jumps
5 x 5
H
20 Yard Acceleration Starts
1 x 5
I
40 Yard Dash Explanation
1 x 5
J
Flying 60s
1 x 5
K
Lower Body Cool Down
A1
DB Rear Foot Elevated Split Squat
3 x 0 @ 10
A2
Single Leg Calf Raise
3 x 25
A3
3D Balance
3 x 12
A4
Squat Jumps
3 x 50
A5
Alternating Split Jump
3 x 50
A6
1-Leg Hamstring Curl on Slide
3 x 10
B1
ASLR Strength
3 x 50
B2
Supermans
3 x 50
B3
Front Plank
3 x 2:00
B4
QB Core Exercise
3 x 50
B5
Side Plank with Hip Drop
3 x 40
C
High Knee Run
3 x 50
D
Butt Kicks
3 x 50
E
Turnover Drill 1
3 x 20
F
Turnover Drill 2
3 x 20
G
Turnover Drill 3
3 x 20
H
Flying 60s
1 x 5
I
Lower Body Cool Down
A1
Inchworm
1 x 10
A2
World's Greatest Stretch
1 x 10
A3
Dynamic Hip Flexor Stretch
1 x 5
A4
Dynamic Pigeon Stretch
1 x 5
A5
Adductor Rock
1 x 8
B1
A Skip
2 x 10
B2
B Skip
2 x 10
C
Wall Drill Acceleration Drill
2 x 0:20
D
First 5 Steps Sprint
5 x 1
E
Power Skip
5 x 10
F
Lateral Jump to Vertical Jump
5 x 10
G
Double Leg Bound
5 x 10
H
Sprinting Bounds
5 x 20
I
20 Yard Acceleration Starts
1 x 5
J
40 Yard Dash Explanation
1 x 5
K
Flying 60s
1 x 5
L
Lower Body Cool Down
A
Banded Row to Extension
2 x 20
B
Banded Shoulder Extension
2 x 20
C
Thoracic Extension
2 x 15
D
Weighted Thoracic Rotation
2 x 15
E
Lying Overhead Lift
2 x 15
F
Pull-Up
5 x MAX
A1
DB Rear Foot Elevated Split Squat
4 x 45 @ 8
A2
TRX Single Leg Squat
2 x 10
A3
Stiff Leg Deadlift
3 x 8
A4
Single leg Ankle Jump
2 x 10
A5
Single Leg Hip Thrust With Barbell
3 x 10
A6
Hip flexion pulse
3 x 15
B1
Flutter Kick
1 x 60
B2
Bicycle Triple Tap
1 x 60
B3
Superman
1 x 30
B4
Opposite Arm and Opposite Foot
1 x 100
B5
Lateral Leg Raise
1 x 30
A
3D Balance
3 x 8
B
Intrinsic Foot 1
3 x 5
C
Intrinsic Foot 2
3 x 5
D
Single Leg Foot Extension
3 x 15
E
Hamstring Stretch 1
3 x 20
F
Dynamic Pigeon Stretch
3 x 3
G
Dowel Overhead Squat
3 x 8
H
Banded Ankle Mobility Drill
3 x 8
I
Hip Flexion
3 x 0:25
J
3 Way Banded Exercise
3 x 15
K
10 yard dash
3 x 1
L
20 Yard Dash
3 x 1
M
40 Yard Dash
5 x 1
N
Lower Body Cool Down
