Performance Lab of California
SpeedFeatures
5 sessions per week
Must use App app to view and log training
Program Training
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
A
Runners Yoga
A1
Backpack Reverse Lunge
3 x 10
A2
Single Leg Bridge
3 x 15
A3
Single Leg Calf Raise
3 x 25
A4
Lateral Lunge Quick Hit
3 x 12
A5
Banded Hip Flexor
3 x 12
A6
Band Walks 1
@ 15
B1
Quick Feet PLC
3 x 0:40
B2
Quick Steps
3 x 0:40
B3
Single Leg Quick Hops
3 x 40
B4
Single Leg Front and Back
3 x 40
B5
Single Leg Jumps Sprint
3 x 10
B6
Hip Flexion 3 Switches
3 x 15
C
Mountain Climber 1
3 x 100
D
Flutter Kicks
3 x 100
E
Obliques
3 x 0:30
F
Bicycle Sit-Ups
3 x 100
G
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
Lat Stretch
2 x 3 @ 10
A1
DB Rear Foot Elevated Split Squat
4 x 45 @ 8
A2
Band Walks 1
@ 10
A3
Scorpion
4 x 10
A4
Low Back Strengthening
4 x 10
B1
Mountain Climber 1
1 x 100
B2
Flutter Kick
1 x 60
B3
Bicycle Triple Tap
1 x 60
B4
Supermans
1 x 30
B5
Opposite Arm and Opposite Foot
1 x 100
B6
Lateral Leg Raise
1 x 30
B7
High Plank
1 x 90
Recovery
C
Do 1 min of each 1. 1-Leg RDL 2. Supine Shoulder Slides 3. Leg Cradle 4. Type 2 Thoracic Mobility - Standing 5. Spiderman Stretch
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
