Performance Lab of California
Features
5 sessions per week
Must use App app to view and log training
Program Training
A1
Band External Rotation
3 x 12
A2
Banded External Rotation
3 x 12
A3
Band Overhead Pull Apart
3 x 12
A4
Anterior Delt Raise
3 x 10 @ 20 lb
A5
HORIZONTAL ADDUCTION
3 x 10 @ 10 lb
A6
Weighted Overhead Press
3 x 10 @ 5 lb
A7
Reverse Flys
3 x 12 @ 15 lb
A8
Standing DB Press
3 x 12 @ 30 lb
A9
Assisted Pull Up
3 x 15
A10
Weighted Thoracic Rotation
3 x 10 @ 10 lb
A11
Clapping Push-Up
3 x 15
A12
Side Lying Shoulder Circles
3 x 8 @ 5 lb
A1
Band Walks 4 Direction
3 x 10
A2
Ankle Strengthening
3 x 20
A3
4 Way Ankle Exercise
3 x 6
A4
Lateral Jump to Med Ball Throw
3 x 10
B
Med Ball Toss
3 x 8
C
Goblet Side Lunges
3 x 10 @ 45 lb
D
How to Push Off Your Back Leg
3 x 12
E
Hip Rotation Exercise
3 x 15
F
Lateral Leg Lift
3 x 25
G
Hard Roll
3 x 12
H
Plank Rocks
3 x 60
I
Plank Shoulder Taps
3 x 60
J
Supermans
3 x 15
A1
Big Arm Circles
3 x 10 @ 5 lb
A2
Anterior Delt Raise
3 x 10 @ 10 lb
A3
DB Lateral Raise
3 x 10 @ 10 lb
A4
Weighted Internal Rotation
3 x 10 @ 5 lb
A5
HORIZONTAL ADDUCTION
3 x 10 @ 10 lb
A6
Overhead External Rotation
3 x 12 @ 5 lb
A7
Thoracic Extension with Ball
3 x 10 @ 10 lb
A8
Incline DB Flyes
3 x 12 @ 15 lb
A9
1-Arm DB Row
3 x 10 @ 50 lb
A10
Push Up Rotation
3 x 20
A11
Banded Overhead Squat
3 x 12
A12
Shoulder Retraction ITY
3 x 10
A1
3D Balance
3 x 7
A2
Arch Strength
3 x 5
A3
Single Leg Vertical Jump & Land
3 x 12
A4
90 Degree Jumps
3 x 5
A5
3 Jumps and Hold
3 x 12
A6
Prone Scorpion
3 x 12
A7
Walking Lunge with Rotation
3 x 10
A8
Rotational Lunge
3 x 10 @ 40 lb
A9
Incline Side Plank w/ Twist
3 x 40
A10
Plank Shoulder Taps
3 x 50
A11
Opposite Arm and Opposite Foot
3 x 50
A12
Bretzel
3 x 30
A1
Shoulder Stability Series
3 x 12
A2
Lying Overhead Shoulder
3 x 10 @ 5 lb
A3
Shoulder Abduction
3 x 12 @ 10, 10, 1 lb
A4
Serratus Anterior
3 x 10 @ 35 lb
A5
Scapular Retraction
3 x 15
A6
Assisted Pull Up
3 x 15
A7
DB Hang Snatch 1-Arm
3 x 8 @ 40 lb
A8
Push Up to Row
3 x 10 @ 20 lb
A9
Shoulder range of motion
3 x 6
A10
External Rotation Stretch
3 x 4 @ 20 lb
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
Elbow to Hand Plank
1 x 90
B2
Mountain Climber 1
1 x 100
B3
Flutter Kick
1 x 60
B4
Bicycle Triple Tap
1 x 60
B5
Supermans
1 x 20
B6
Opposite Arm and Opposite Foot
1 x 50
B7
Lateral Leg Raise
1 x 20
B8
High Plank
1 x 90
B9
Physioball Toe Tap
1 x 20
B10
Ball Rollout
1 x 50
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
