Annex Training Center
Soccer3 sessions per week
Must use App app to view and log training
Program Training
A1
Hip CARs
3 x 3
A2
Tibia CARs
3 x 3
A3
Hip Extension PAILs RAILs
3 x 0:15
B1
Weighted Step Ups + Reverse Lunge
3 x 10
B2
Half 90 Hip Flexion Axial Circles
3 x 0:15
C1
MB Push-Up & Chest Pass
3 x 12
C2
Quadruped Hip Extension Block Lift Offs
3 x 8
D
Crossover Step Up
3 x 6
E1
Wall Ball Hamstring Curls
3 x 8
E2
Back Extension
3 x 8
E3
Global Spinal Segmentation
3 x 3
F1
Depth Squat
3 x 10
F2
Adductor Hip Dips
3 x 10
G
Inverted Row
3 x 10
H
Split Stance RDL
3 x 10
A1
PVC Thoracic CARs
3 x 6
A2
90/90 Hip Internal Rotation Knee Hinges
3 x 3
A3
90/90 Hip External Rotation PAILs RAILs
3 x 0:15
B1
Bulgarian Split Squat
4 x 6
B2
Bent Over DB Row
4 x 6
C
Reverse Lunge w/ Diagonal Chop
4 x 10
D1
Push-Up
3 x 8
D2
Pull-Up
3 x 8
E1
Standing Hip Flexion Lift Offs
E2
Banded Backward Sled Push
@ 60
F1
Nordic Curl Banded Hip Hinges
4 x MAX
F2
Overspeed Standing Hip Flexion - Straight Leg
4 x 6
G1
Half Kneeling Pigeon Step Ups
4 x 6
G2
Hamstring Sliders
4 x 12
A1
Side Laying Straight Leg Hip CARs
2 x 6
A2
Prone Capsular Hip CARs + Ball
2 x 6
B
Front Squat
6, 4, 3, 5, 3, 3 @ 65, 75, 80, 70, 80, 85 %
C
Bench Press
5, 4, 4, 3, 2 @ 65, 75, 75, 85, 90 %
D1
Weighted Thoracic CARs
4 x 1:00
D2
Cossack Squat
4 x 8
E1
Chin-Up
3 x 6
E2
Shoulder CARs
3 x 3
F
Single Leg Back Extension
3 x 8
