In-Tension Training LLC
Basketball, Football , Volleyball, Baseball , Soccer, Lacrosse1 sessions per week
Must use App app to view and log training
Program Training
A1
Jog + Backpedal
1 x 20
A2
Easy lateral shuffle
1 x 20
A3
High knee kareoke
1 x 20
B1
Lunge + reach and rotate
1 x 3
B2
Quad pull + reach
1 x 3
B3
Single leg RDL + Reach
1 x 3
B4
Knee hug + Heel swipe
1 x 3
B5
Bodyweight lateral squat
1 x 3
B6
Standing open/close gate
1 x 3
B7
Split stance hip airplane
1 x 3
B8
Standing Ankle CAR
1 x 5
C1
Heel walk
1 x 10
C2
Toe walk
1 x 10
C3
Standing ankle inversion/eversion
1 x 10
D1
Extensive forward pogo hops
1 x 10
D2
Extensive backward pogo hops
1 x 10
D3
Lateral pogo hop
1 x 10
E1
A walk
1 x 10
E2
A march
1 x 10
E3
A-Skip
1 x 10
E4
A switch
1 x 10
F
Wall drill posture hold
2 x 5
G
Single Leg Broad Jump & Land
2 x 3
H
1/2 kneeling sprint
2 x 5 @ 1
I
Falling start
2 x 10
J
Backpedal
2 x 10
K
Leaning linear decel
2 x 3
L1
Goblet Squat
2 x 8
L2
*Single leg glute bridge
2 x 8
M1
DB Bench Press
2 x 8
M2
3 point 1 arm db row
2 x 8
N1
Tricep Pushdown
2 x 12
N2
RKC plank
2 x 0:30
O
Alternating split drop
4 x 20
P
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 3
B2
Deep squat + dorsiflexion
1 x 5
B3
1/2 kneeling hip, ankle, hamstring
1 x 3
B4
Dynamic frog stretch
1 x 3
B5
Adductor rockback
1 x 3
B6
90/90 hip switch + reach
1 x 3
B7
Shoulder handcuffs
1 x 5
B8
Cobra stretch
1 x 1
B9
Childs pose
1 x 1
B10
Cat Cow
1 x 3
C1
Floating heel lunge iso
2 x 0:30
C2
Side Plank on Elbows
2 x 0:30
C3
Bird Dog
2 x 8
D
single leg balance
2 x 0:30
E
Diaphragmatic breathing
1 x 10
A1
Jog + Backpedal
1 x 20
A2
Easy lateral shuffle
1 x 20
A3
High knee kareoke
1 x 20
B1
Lunge + reach and rotate
1 x 3
B2
Quad pull + reach
1 x 3
B3
Single leg RDL + Reach
1 x 3
B4
Knee hug + Heel swipe
1 x 3
B5
Bodyweight lateral squat
1 x 3
B6
Standing open/close gate
1 x 3
B7
Split stance hip airplane
1 x 3
B8
Standing Ankle CAR
1 x 5
C1
Heel walk
1 x 10
C2
Toe walk
1 x 10
C3
Standing ankle inversion/eversion
1 x 10
D1
Extensive forward pogo hops
1 x 10
D2
Extensive backward pogo hops
1 x 10
D3
Lateral pogo hop
1 x 10
E1
Ankle dribble
1 x 20
E2
Calf dribble
1 x 20
E3
Ascending straight leg bound
1 x 20
F
wall supported single leg cycle
2 x 5
G
Skip for height
2 x 20
H
Flying 10
2 x 20
I
Drop in sprint
2 x 20
J
Single Leg Hop and stick
2 x 3
K
Box jump + depth drop
2 x 3
L1
Kb rdl
2 x 10
L2
Banded knee drive
2 x 8
M1
1/2 kneeling shoulder press
2 x 8
M2
Machine assisted pull up
2 x 8
N1
6 way shoulder raise
2 x 5
N2
Bent knee copenhagen plank
2 x 0:30
O
KB swing
4 x 10
P
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 3
B2
Deep squat + dorsiflexion
1 x 5
B3
1/2 kneeling hip, ankle, hamstring
1 x 3
B4
Dynamic frog stretch
1 x 3
B5
Adductor rockback
1 x 3
B6
90/90 hip switch + reach
1 x 3
B7
Shoulder handcuffs
1 x 5
B8
Cobra stretch
1 x 1
B9
Childs pose
1 x 1
B10
Cat Cow
1 x 3
C1
Floating heel lunge iso
2 x 0:30
C2
Side Plank on Elbows
2 x 0:30
C3
Bird Dog
2 x 8
D
single leg balance
2 x 0:30
E
Diaphragmatic breathing
1 x 10
A1
Jog + Backpedal
1 x 20
A2
Easy lateral shuffle
1 x 20
A3
High knee kareoke
1 x 20
B1
Lunge + reach and rotate
1 x 3
B2
Quad pull + reach
1 x 3
B3
Single leg RDL + Reach
1 x 3
B4
Knee hug + Heel swipe
1 x 3
B5
Bodyweight lateral squat
1 x 3
B6
Standing open/close gate
1 x 3
B7
Split stance hip airplane
1 x 3
B8
Standing Ankle CAR
1 x 5
C1
Heel walk
1 x 10
C2
Toe walk
1 x 10
C3
Standing ankle inversion/eversion
1 x 10
D1
Extensive forward pogo hops
1 x 10
D2
Extensive backward pogo hops
1 x 10
D3
Lateral pogo hop
1 x 10
E1
Lateral march
1 x 10
E2
Lateral skip
1 x 10
E3
Lateral Push to base
1 x 10
E4
Crossover to base
1 x 10
F
Lateral wall Iso Push
2 x 5
G
1/2 kneeling lateral start sprint
2 x 1 @ 5
H
1/4 arc sprint
2 x 10
I
Lateral shuffle
2 x 10
J
Lateral bound and stick
2 x 5
K1
Front Foot Elevated Split Squat
2 x 6
K2
Glute bridge iso hold
2 x 30
L1
Push-Up
L2
Cable face pull
2 x 10
M1
DB curl to arnold press
2 x 10
M2
Dead Bug
2 x 10
N
*Extensive lateral bound
4 x 20
O
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll glutes
1 x 10
A5
Foam roll hamstrings
1 x 10
A6
foam roll calves
1 x 10
A7
Foam roll quads
1 x 10
A8
foam roll adductors
1 x 10
B1
Bodyweight kang squat
1 x 3
B2
Deep squat + dorsiflexion
1 x 5
B3
1/2 kneeling hip, ankle, hamstring
1 x 3
B4
Dynamic frog stretch
1 x 3
B5
Adductor rockback
1 x 3
B6
90/90 hip switch + reach
1 x 3
B7
Shoulder handcuffs
1 x 5
B8
Cobra stretch
1 x 1
B9
Childs pose
1 x 1
B10
Cat Cow
1 x 3
C1
Floating heel lunge iso
2 x 0:30
C2
Side Plank on Elbows
2 x 0:30
C3
Bird Dog
2 x 8
D
single leg balance
2 x 0:30
E
Diaphragmatic breathing
1 x 10
