FootDoctor Esia
Softball6 week program. If you do NOT have gym or equipment access, then perform the bodyweight sessions instead of the DB and Barbell sessions by copy and pasting Day 1 to Day 3 and 5 of each week. There is 1 sprint session incorporated as well.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Split Squat Iso
2 x 0:45
A2
SL Calf ISO
2 x 2 @ 0:45
A3
Bent Knee SL Calf ISO
2 x 2 @ 0:45
A4
Isometric Hip Drive (wall)
2 x 0:30
B1
SL Ecc Calf Raise
2 x 16
B2
Bent Knee Calf Raise
2 x 16
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20
A1
DB KOT ISO (heel elevated)
2 x 0:45 @ 15 lb
A2
Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A3
Bent Knee Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A4
Isometric Hip Drive (wall)
2 x 0:25
B1
SL Ecc Calf Raise
2 x 16 @ 10 lb
B2
Bent Knee Calf Raise
2 x 12 @ 10 lb
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20
A1
Lizard Crawl
1 x 1 @ 10
A2
Crab Walk
1 x 1 @ 10
A3
Side Plank Hip Flexion
1 x 20
A4
Quadruped Hip Extensions (Banded)
1 x 45
A5
Hurdle Hip Mobility
1 x 20
B
A Skip B Skip
1 x 3 @ 15
C1
Low Pogo Jump
20, 15, 10
C2
High Pogo Jump
20, 15, 10
C3
Straight Leg Bound
3 x 2 @ 15
C4
Scissor Jump (Deep Hip Flexion)
3 x 6
C5
Bounding
3 x 2 @ 15
D
Depth Drop to Sprint
3 x 3 @ 0 lb
E
Half Kneel Sprint Start
3 x 2 @ 0 lb
F1
Band Resisted Lateral Jump
3 x 6
F2
Broad Jump to SL Landing
3 x 4
A1
DB KOT ISO (heel elevated)
2 x 0:45 @ 15 lb
A2
Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A3
Bent Knee Loaded SL Calf ISO
2 x 0:25 @ 15 lb
A4
Isometric Hip Drive (wall)
2 x 0:25
B1
SL Ecc Calf Raise
2 x 16 @ 10 lb
B2
Bent Knee Calf Raise
2 x 12 @ 10 lb
C1
Low Pogo Jump
1 x 20
C2
High Pogo Jump
1 x 20
C3
Side to Side Hop
1 x 20
