Performance by Saura
1 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roller: Quadriceps and flexors
1 x 1:00
A2
Foam Roller: Calves
1 x 1:00
A3
Foam Roller: Back
1 x 2:00
A4
Ball Smash: Piriformis
1 x 1:00
A5
Ball Smash: Feet
1 x 1:00
B1
Pigeon thread the needle
1 x 10
B2
Cat and Cow
1 x 12
B3
Roll Back to Pancake stretch
1 x 12
B4
Half kneeling dynamic hamstring stretch
1 x 10
B5
Adductor Rock Back
1 x 10
B6
Reverse Scorpions
1 x 10
B7
Straight Leg on box book openers
1 x 10
C
Stationary Bike
1 x 20:00
D1
Seated Chest Press
D2
Seated Lat Pull Down
E1
Seated DB Shoulder Press
E2
Parallet Tricep Dips
A1
Foam Roller: Quadriceps and flexors
1 x 1:00
A2
Foam Roller: Calves
1 x 1:00
A3
Foam Roller: Back
1 x 2:00
A4
Ball Smash: Piriformis
1 x 1:00
A5
Ball Smash: Feet
1 x 1:00
B1
Pigeon thread the needle
1 x 10
B2
Cat and Cow
1 x 12
B3
Roll Back to Pancake stretch
1 x 12
B4
Half kneeling dynamic hamstring stretch
1 x 10
B5
Adductor Rock Back
1 x 10
B6
Reverse Scorpions
1 x 10
B7
Straight Leg on box book openers
1 x 10
C1
Run specific Knee ISO-Switch
2 x 12
C2
Copehagen plank
2 x 0:30
D1
Seated DB Shoulder Press
D2
Parallet Tricep Dips
E1
Seated Chest Press
E2
Seated Lat Pull Down
F1
Barbell Hip Thrust
F2
Single leh hurdle jump + Box jump
3 x 3
A1
Push Up to Down Dog
2 x 10
A2
Overhead banded March
2 x 20
A3
Banded Fire Hydrants
A4
Tip Toe Hops to plate
2 x 20
B1
Banded feet Dead bugs
3 x 20
B2
Roman Chair Side Bends
3 x 12
B3
Lateral Lunge w/ cable aduction
3 x 5
C1
3 position DB Ankle Iso
3 x 0:30
C2
Hip flexor plank to drop
3 x 6
D1
DB Hammer Curls
3 x 20
D2
DB Row
3 x 10
A1
Side lying Hip external Rotation
A2
Med Ball Lunge Rotation
A3
side lying hip internal rotation to kick back
A4
Banded Distraction Dorsiflexion
B1
Single Arm Inclined DB Chest Press
B2
Standing Unilateral Cable Row
C1
Strict Pull-ups
3 x 5
C2
Alternated DB Arnold Press
3 x 8
D1
Flutter Kicks
2 x 0:45
D2
Core Tip Toe Touches
2 x 0:45
D3
Rest
1 x 1:00
A1
T-Spine Book Openers
2 x 10
A2
90/90 hip Swivels
2 x 10
A3
Jefferson Curl
2 x 10
B1
Overcoming máx ISO Squat
B2
Box drops to double jumps
3 x 3
C1
Banded Yuri
3 x 10
C2
Single Leg hop To Broad Jump
3 x 2
D1
Hang High Pulls
3 x 3
D2
Plyo Push-Up
3 x 5
A
Stationary Bike
1 x 20:00
B
Mobility of choice
1 x 20:00
C1
Bench Press
3 x 5
C2
Lateral Plank Hold
3 x 0:30
D1
DB Reverse Fly
3 x 8
D2
DB Chest Fly
3 x 8
E1
Hammer Curl
3 x 20
E2
DB Pullover
3 x 20
