PT Fatou
Soccer, Basketball, Strength & ConditioningBuild your foundation, get stronger, and add power. This 4-week program gives you 3 performance sessions per week to develop full-body strength and explosiveness. You will also have two mobility session added to your routine. This will improve your range of movement and help with recovery. Every workout is designed to challenge you, improve your movement, and get you ready to perform at your best.
*Disregard the features error below regarding 0 sessions per week*
0 sessions per week
Must use App app to view and log training
Program Training
A
Box Jump
4 x 6
B
Back Squat
3 x 8
C
Chest Press
3 x 8
D
Physioball Leg Curl
3 x 12
E
Feet Elevated Inverted Row
3 x 12
F
Calf Raise
3 x 12
A
Cat Camel
3 x 8
B
T-Spine Reach
1 x 8
C
Hip Airplane
2 x 8
D
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
E
Manual Ankle Dorsiflexion Mobilization
1 x 8
F
Hip Mobility - KB Squat
1 x 8
A
Drop Jump
4 x 6
B
DB Shoulder Press
3 x 8
C
DB Lateral Lunge
3 x 8
D
DB Seated Single Leg Calf Raise
3 x 12
E
Lat Pulldown
3 x 12
F1
Hanging Leg Raise
2 x 30
F2
Russian Twist
2 x 00:30
A
Cat Camel
3 x 8
B
T-Spine Reach
1 x 8
C
Hip Airplane
2 x 8
D
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
E
Manual Ankle Dorsiflexion Mobilization
1 x 8
F
Hip Mobility - KB Squat
1 x 8
A
Box Jump
4 x 6
B
Back Squat
3 x 8
C
Chest Press
3 x 8
D
Physioball Leg Curl
3 x 12
E
Feet Elevated Inverted Row
3 x 12
F
Calf Raise
3 x 12
Alex Nzuki
Professional Basketball Player
Verified Athlete"I am for sure satisfied with the workouts because it has helped me. My movement is getting better day by day."
