Virtus Human Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Phys foot, ankle, knee, hip mobilisation
20 seconds on each foot of the following, with a tennis ball: 1. Osteofascial massage to the base of the heel (each foot) 2. Osteofascial massage to the base of the forefoot (each foot) 3. Foam roller to the front of the ankle Then do: 4. Brettzel and Targeted Foam Rolling 5. FIgure 4 switches to knee and ankle sits 6. Band-assisted ankle mobilisation 7. Hip flexion mobilisation 8. Hip external rotation mobilisation
B1
Walk
2 x 1:30 @ 1:30
B2
Active Recovery
1 x 3:00
C1
Walk
2 x 1:30 @ 1:30
C2
Active Recovery
1 x 3:00
D
Loaded Single Leg Calf Isometric Hold
40, 30, 20 @ 66.14 kg
Prep
A
Phys foot, ankle, knee, hip mobilisation
20 seconds on each foot of the following, with a tennis ball: 1. Osteofascial massage to the base of the heel (each foot) 2. Osteofascial massage to the base of the forefoot (each foot) 3. Foam roller to the front of the ankle Then do: 4. Brettzel and Targeted Foam Rolling 5. FIgure 4 switches to knee and ankle sits 6. Band-assisted ankle mobilisation 7. Hip flexion mobilisation 8. Hip external rotation mobilisation
B1
Walk
2 x 60 @ 60
B2
Active Recovery
1 x 3:00
C1
Walk
3 x 60 @ 60
C2
Active Recovery
1 x 3:00
D1
Walk
4 x 60 @ 60
D2
Active Recovery
1 x 3:00
E
Loaded Single Leg Calf Isometric Hold
20, 30, 40 @ 66.14 kg
Prep
A
Phys foot, ankle, knee, hip mobilisation
20 seconds on each foot of the following, with a tennis ball: 1. Osteofascial massage to the base of the heel (each foot) 2. Osteofascial massage to the base of the forefoot (each foot) 3. Foam roller to the front of the ankle Then do: 4. Brettzel and Targeted Foam Rolling 5. FIgure 4 switches to knee and ankle sits 6. Band-assisted ankle mobilisation 7. Hip flexion mobilisation 8. Hip external rotation mobilisation
B1
Walk
4 x 3:00 @ 3:00
B2
Active Recovery
1 x 5:00
C1
Walk
4 x 3:00 @ 3:00
C2
Active Recovery
1 x 3:00
D
Loaded Single Leg Calf Isometric Hold
3 x 30 @ 66.14 kg
