“The Tune-Up” aka Preseason Prep
This is a 2 day, 4 week program for the recreational team sport athlete focused on preparing commonly injured muscles & joints for upcoming season. You don’t need to be cripplingly sore after a game or constantly worried about blowing a hammy because you haven't moved in 8 months.
Focus on developing the resilience and tolerance of hamstrings, ankles, groin, low back, knees and shoulders using isometrics, progressive overload and plyometrics
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
Lateral Pogo Hops
3 x 20
A2
Prone Y's
3 x 10
A3
Crab Walk
3 x 6
B1
Isometric Lunge Hold
3 x 20
B2
DB Reverse Lunge + Step Up
3 x 4
B3
TRX Row
3 x 6
C1
Lateral + X-Under lunge
3 x 5
C2
Miniband Overhead Press
3 x 6
C3
SL FE Hamstring Bridge
3 x 6
C4
3-Way Adductor Squeeze
3 x 3 @ 5
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A1
Depth Drop
2 x 3
A2
Band "No Money"
2 x 8
A3
1 Leg Balance + Hip Abduction
3 x 30
B1
Goblet Squat
4 x 5
B2
Max Effort Vertical Jump
4 x 3
B3
Rest
3 x 1:00
C1
Push-Up
3 x 4
C2
Slide Hamstring Curl
3 x 5
C3
SA Cable Pulldown
3 x 6
C4
Medball "Fake" Scoop Toos
3 x 4
D
Wall-Sit
1 x 2:00
Coach Ben Suek has ½ a decade programming for and training youth and professional athletes, casual fitness enthusiasts, and weekend warriors. Along with his coaching experience, he also holds USAW L-1 and CSCS certifications.
You don't have to hang up the cleats just yet! Be confident in your body's abilities no matter the circumstance, whether its a buzzer beating shot, a game winning hit, or a weekend round at the links. "Tune-up" your body now so you don't miss a step!
Get The Tune-Up