Universal Sports Strength & Conditioning
1 sessions per week
Must use App app to view and log training
Program Training
A
Run-Specific Warm-Up
1 x 0:12
B
Tempo Run
3 x 4 @ 60
A1
3-way Ankle Mobility
1 x 10
A2
Leg Swings
1 x 10
A3
Shoulder Mobility - Wall Drills
1 x 10
A4
Piriformis Stretch
1 x 5
A5
Hip Stretch/Figure 4
A6
Knee Hug
A7
90-90 Stretch
A8
Hand walk
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Skaters
3 x 4
C2
Clapping Push-Up
3 x 5
D1
Cossack Lunge
3 x 6
D2
DB Pullover
3 x 10
D3
Pallof Press
3 x 5
E1
Plate Squeeze Press
3 x 8
E2
Cross Over Step Up
3 x 6
E3
4-Way/ Manual Neck
3 x 0:05
F1
DB Incline Face Pull
2 x 12
F2
Plate Front Raise
2 x 10
G
Dead Hang
1 x 1
A
Flying Sprints
2 x 4 @ 20
A1
Piriformis Stretch
1 x 5
A2
Hip Stretch/Figure 4
A3
Knee Hug
A4
90-90 Stretch
A5
Hand walk
A6
3-way Ankle Mobility
1 x 10
A7
Leg Swings
1 x 10
A8
Shoulder Mobility - Wall Drills
1 x 10
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Back Squat
3 x 8
C2
DB 1-arm Bench
3 x 8
C3
Dead Bug
3 x 10
D1
RDL
3 x 6
D2
Single Arm Cable Pull Down
3 x 8
D3
Band Rotations
3 x 10
E1
DB Farmer's Walk
2 x 20
E2
Banded Tricep Pushdown
2 x 20
E3
DB Lateral Raise
2 x 10
A
Cardio
1 x 25:00
B
Foam Roll
C
Static Stretch
A
Run-Specific Warm-Up
1 x 12:00
B
Accelerations
2 x 4 @ 15
A1
Piriformis Stretch
1 x 5
A2
Hip Stretch/Figure 4
A3
Knee Hug
A4
90-90 Stretch
A5
Hand walk
A6
3-way Ankle Mobility
1 x 10
A7
Leg Swings
1 x 10
A8
Shoulder Mobility - Wall Drills
1 x 10
B1
Quadruped Hip Series
1 x 10
B2
Blackburn Series
1 x 10
B3
Side Plank
1 x 10
B4
Ankle Hop w/ 90-degree turn
1 x 2
B5
Drop Squats
1 x 10
B6
Hand Release Push-Up
1 x 10
C1
Incline DB Bench Press
3 x 8
C2
DB Reverse Lunge
3 x 6
C3
McGill Curl Up
3 x 5
D1
Chest-Supported DB Row
3 x 8
D2
Lateral Lunge
3 x 5
D3
Tall Kneeling Hip to Halo
3 x 5
E1
Waiter's Walk
2 x 20
E2
YTW
2 x 10
E3
Side Plank with Hip Abduction
2 x 10
A1
low hurdle series
1 x 4
A2
Prone Scorpion
1 x 10
A3
Chest Stretch
1 x 2 @ 0:30
A4
Shoulder Mobility w/ Dal
1 x 5
B1
4-Way/ Manual Neck
1 x 5
B2
4-way Shrug
1 x 10
B3
YTW
2 x 10
C1
Z-Press
3 x 6
C2
1-Arm DB Row - WIDE
3 x 5
D1
Lat Pulldown
3 x 6
D2
DB 1-arm Bench
3 x 5
E1
Barbell Bicep Curl
3 x 12
E2
Banded Tricep Pushdown
3 x 15
A
Dynamic Activation
1 x 5
B1
Side Plank with Banded Clamshell (Dynamic)
2 x 10
B2
Band Rotations
2 x 10
B3
Band Face Pull
2 x 10
B4
Terminal Knee Extension
2 x 10
B5
Pallof Press
2 x 10
C1
Band Assisted Jumps
2 x 4
C2
Triple Response Broad Jump
2 x 2
C3
Clapping Push-Up
2 x 4
D
Flying Sprints
1 x 2 @ 20
A
Run-Specific Warm-Up
B
Shuttle Run
5 x 5 @ 0:30
A
Game Play
