Project V

Volleyball
Coach
Max Senica

Features
1 sessions per week
Must use App app to view and log training
Program Training
$27
Get Project V Knee Program
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Double Leg Wall Sit

3 x 30

A2

Barbell Hip Thrust

3 x 8 @ 6

A3

Single Leg Barbell Step Down

3 x 12 @ 6

B1

Single Leg Leg Press Isometric

3 x 30

B2

Single Leg Leg Press

3 x 12 @ 6

B3

Glute Medius Side Plank

3 x 30 @ 6

C1

Knee To Wall Stretch

3 x 30

C2

Lumbar Spine Rotation

3 x 12

C3

Tibialis Raise

3 x 12 @ 6

Sunday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Monday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Tuesday
Week 1 Day 2

A1

Single Leg Wall Sit

3 x 30

A2

Single Leg Barbell Hip Thrust

3 x 12 @ 6

A3

Single Leg Barbell Step Down

3 x 12 @ 6

B1

90 Degree Single Leg Leg Extension Isometric

3 x 30

B2

Double Leg Leg Press

3 x 8 @ 6

B3

Single Leg Glute Bridge

3 x 12 @ 6

C1

Knee To Wall Stretch

3 x 30

C2

Four Point Kneeling Thoracic Rotation

3 x 12

D

Midfoot To Heel Rocking

3 x 30

Tuesday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Wednesday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Thursday
Week 1 Day 3

A1

Heel Elevated Barbell Split Squat Isometric

3 x 30

A2

Double Leg 90 Degree Hip Bridge

3 x 12

A3

SIJ Rock Back

3 x 8

B1

Barbell Split Squat Isometric

3 x 30

B2

Double Leg Leg Extension

3 x 8 @ 6

B3

Side Lying Hip Abduction

3 x 12

C1

Hip Flexor Stretch

3 x 30

C2

Thoracic Mobility On Foam Roller

3 x 30

C3

Wall Sit w/ Isometric Calf Raise

3 x 30

Thursday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Friday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

Saturday
Daily Knee Program Mobility

A

TFL Trigger Release

1 x 45

B

Glute Maximus Trigger Release

1 x 45

C

Glute Medius Side Plank

1 x 45

D

QL Trigger Release

1 x 45

E

Foam Rolling Series

1 x 45

F

Lying Hip Rotation

1 x 45

G

SIJ Rock Back

1 x 45

H

Half Kneeling Hip Flexor Stretch w/ Quad Pull

1 x 45

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