Virtus Human Performance

Coach
Virtus Performance

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 5-week program
Sunday
Phys Achilles Reload - Week 1 Day 1

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

Tuesday
Phys Achilles Reload - Week 1 Day 3

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

Thursday
Phys Achilles Reload - Week 1 Day 5

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

Phys Achilles Reload