You WILL be ready for your upcoming season using PMR's High School Elite off-season program. This is the most well rounded online sports performance program on the market. With our 30 years of combined experience working with professional athletes, our team has been exposed to the physical components that separate good athletes from the world's best. With this in mind, we use the methodologies and philosophies that we currently implement with our professional athletes to give you the edge this off-season. In this program, you will find an emphasis on strength, speed, agility, power and force production. This unique program also includes our signature mobility training and advanced core training to help reduce athlete's risk of injury.
A1
P | Foam Roller T-Spine Extension
1 x 10
A2
P | Best Ever
1 x 10
A3
P | 2-Minutes CARs (Controlled Articular Rotations)
B1
L-S | Goblet Squat
3 x 8
B2
C-F | Seated OH Plate Side Bend
3 x 10
B3
U-SP | 1/2 Kneel Landmine Press
3 x 6
C1
L-T | Low Posterior-Lateral Lunge
3 x 8
C2
C-T | HTFD Wide Stance Rotation | L-H
3 x 8
C3
U-H | Seated DA Cable High Pull
3 x 8
D1
L-T | Medial Rotational Step Down
3 x 8
D2
C-S | Seated MB OH Extension
3 x 10
D3
U-L | DA Cable Low Pull
3 x 10
E1
L-P | SL Bridge Hold
3 x 20
E2
U-C1 | Prone Incline Iso/Dyn "Y"
3 x 12
E3
L-C | Nose to Pole - Anterior
3 x 12
A1
P | Foam Roller T-Spine Extension
1 x 10
A2
P | Best Ever
1 x 10
A3
P | 2-Minutes CARs (Controlled Articular Rotations)
A4
P | Dynamic Warm-Up Essentials
1 x 1
B1
U-M | DB Row
3 x 8
B2
C-S | Plank
3 x 30
B3
PL | Vertical Jump - Athletic Landing
3 x 4
C1
L-M | DL Leg Press
3 x 8
C2
C-P | Cable Anti-Rotation Punch
3 x 8
C3
U-H | DA Cable Rope Humeral Extension
3 x 10
D1
P | MB Fake: Lateral
3 x 6 @ 0 lb
D2
P | MB Fake: Medial
3 x 6 @ 0 lb
D3
C-F | Cable OH Side Hold
3 x 15
D4
U-S | DB Lateral Raise
3 x 10
E1
L-P | DL Feet Elevated Hamstring ISO
3 x 30
E2
C-P | Split Stance Anti-Flexion ISO
3 x 10
E3
U-S | Plate Anterior Raise
3 x 10
A1
P | Foam Roller T-Spine Extension
1 x 10
A2
P | Best Ever
1 x 10
A3
P | 2-Minutes CARs (Controlled Articular Rotations)
B1
L-M | DB RFESS
3 x 8
B2
C-F | Side Plank
3 x 15
B3
U-P | DB Alternating Flat Bench Press
3 x 12
C1
L-F | Stationary Goblet Lateral Lunge
3 x 8
C2
C-S | Plate Sit-Up to Arms Extended
3 x 10
C3
U-M | DA Seated Cable Mid Pull
3 x 10
D1
L-T | SA Cable Cross Body Hip IR/ER
3 x 8
D2
C-T | 1/2 Kneel Cable Rotation | H-L
3 x 8
D3
L-S | Anterior step down
3 x 10
E1
U-S | Cable Rope Face Pull
3 x 10
E2
U-B | DB Palm Up Bi
3 x 10
E3
U-T | DA Cable Palm Up Tri
3 x 10
E4
U-G | DB Wrist Flexion/Extension
3 x 10
A
P | 2-Minutes CARs (Controlled Articular Rotations)
B
P | Dynamic Warm-Up Essentials
1 x 1
C1
P | DL line hop | FW/BW
2 x 20
C2
P | DL line hop | Lateral
2 x 20
D1
PL | Vertical Jump - Athletic Landing
2 x 6
D2
PL I Broad Jump + Reset
2 x 6
E1
TUTORIAL: AG I X-Pattern - Shuffle ----> FW
E2
AG | X-Pattern - Shuffle ⇢ FW
2 x 4
F
S-C I Acceleration Push Up Sprint
2 x 4 @ 30
G1
TUTORIAL: S-C I 60yd Shuffle I 40/20
G2
S-C | 60yd Shuttle | 40yds ↑ / 20yds ↓
2 x 4 @ 60
Head Sports Performance Coach
Head Sports Performance Coach
9-YEAR NFL VET
Verified Athlete"“Working with [PMR] was incredible. They not only pushed me to new heights throughout my career but also provided unwavering support, both physically and mentally, during my recovery from ACL surgery. They're my trusted go-to guys in AZ.”"
MLB VET & CURRENT CUBS PITCHING COACH
Verified Athlete""If you are looking to really make gains in the offseason and make sure you do everything in your power to take your game to the next level, then PMR is your answer. They walk the walk and talk the talk.”"
8-Year NFL Vet
Verified Athlete""Whether it was getting stronger, faster or rehab based, I always felt like my expectations were exceeded with these guys...""