Playmakers Sport Performance
Strength & Conditioning, General FitnessAt-home, no equipment workout that consists of 2 linear/lower body days, 2 lateral/upper body days, 2 core focused days, and a recovery day. Workouts can be completed in 30 to 45 minutes including a warmup, sprints/jumps, and strength work.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Active Recovery
1 x MAX
Prep
A
Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Fwd -Bear Crawl Bkwd -Straight Leg Kick -Quad Pull w/ OH Reach -A-March -A-Skip -Straight Leg Skip -Bkwd Skip & Rotate -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run
B
Sprint
20, 20, 30, 30, 40
C
Vertical Jump
3 x 3
D
Star Lunge
3 x 3
E
Glute Bridge
3 x 10
F
1 Leg Deadlift
3 x 5
G
Choice Calves
Prep
A
Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Right -Bear Crawl Left -Straight Leg Kick -Quad Pull w/ OH Reach -Lateral Lunge & Pivot -Slow Shuffle Right -Slow Shuffle Left -Fast Shuffle Right -Fast Shuffle Left -High Knee Stepover Right -High Knee Stepover Left -Lateral Skip -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run
B
Lateral Bound w/ Stick
3 x 3
C
Lateral Lunge
3 x 6
D1
Chin Up
5, 5, 5, MAX
D2
3 Point Push Up
4 x MAX
E1
Choice Bis
E2
Choice Tris
Prep
A
-Ankle Mobs x 10 each side -Glute Bridge x 5 dbl leg, 5 single leg -Adductor Rock x 5 each side -Hip Circles x 5 each side fwd & back -Alternating Spiderman Lunge & Rotate in place x 5 each side -Reverse Lunge & Reach x 5 each side -Roenicks x 5 each side -Inchworms in place x 5 -Chairs x 5 -Squat to Overhead Reach x 3 leading w/ right arm, x 3 leading w/ left arm -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Single Arm T-Spine Rotations x 5 each side -Shoulder Taps x 5 each side -Yoga Push Up x 5 -Band Pull Apart x 10 OR Bear Crawl
B1
Front Plank
B2
Side Plank
B3
Glute Bridge Iso
B4
Isometric Lunge Hold
3 x MAX
C
Reverse Bear Crawl
3 x 20
D
J Band Series (Brewster)
Prep
A
Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Fwd -Bear Crawl Bkwd -Straight Leg Kick -Quad Pull w/ OH Reach -A-March -A-Skip -Straight Leg Skip -Bkwd Skip & Rotate -Pogo Hops -Power Skip -High Knee Run 3 Single Leg Snapdowns each side paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run
B
Hill Sprint
5 x 1
C
Broad Jump
3 x 3
D
Split Squat
3 x 5
E
1 Leg Thrust
3 x MAX
F
1 Leg Squat
3 x 5
G
Choice Calves
Prep
A
Ankle Mobs x 10 each side 10 Yds: -Knee Hug to Single Leg Deadlift -Ankle Hug to Perfect Stretch -Inchworms -Bear Crawl Right -Bear Crawl Left -Straight Leg Kick -Quad Pull w/ OH Reach -Lateral Lunge & Pivot -Slow Shuffle Right -Slow Shuffle Left -Fast Shuffle Right -Fast Shuffle Left -High Knee Stepover Right -High Knee Stepover Left -Lateral Skip -Pogo Hops -Power Skip -High Knee Run 3 Dbl Leg Snapdowns paired w/ Roenicks x 3 each side (3 rounds) 20 Yds: -75% Fwd Run -Bkwd Run
B
Lateral Bound w/ Stick
3 x 3
C
Lateral Lunge
3 x 6
D1
Chin Up
5, 5, 5, MAX
D2
3 Point Push Up
4 x MAX
E1
Choice Bis
E2
Choice Tris
Prep
A
-Ankle Mobs x 10 each side -Glute Bridge x 5 dbl leg, 5 single leg -Adductor Rock x 5 each side -Hip Circles x 5 each side fwd & back -Alternating Spiderman Lunge & Rotate in place x 5 each side -Reverse Lunge & Reach x 5 each side -Roenicks x 5 each side -Inchworms in place x 5 -Chairs x 5 -Squat to Overhead Reach x 3 leading w/ right arm, x 3 leading w/ left arm -Cat Cow x 5 -Bird Dog x 5 (5 sec hold 1st rep) -Single Arm T-Spine Rotations x 5 each side -Shoulder Taps x 5 each side -Yoga Push Up x 5 -Band Pull Apart x 10 OR Bear Crawl
B1
Front Plank
B2
Side Plank
B3
Glute Bridge Iso
B4
Isometric Lunge Hold
3 x MAX
C
Reverse Bear Crawl
3 x 20
D
J Band Series (Brewster)
