The Elite
Lacrosse, Volleyball, Soccer, BasketballThe IN-SZN MODEL is built to keep moving the needle forward without sacrificing performance in your sport. Either you get better or you don't. There is no maintaining. Stay available, improve performance, and be at you best when it matters most.
WEEKLY STRUCTURE
Sunday: Off Day / Mobility + Lift (optional)
Monday: Practice / Lift
Tuesday: Practice
Wednesday: GAME 1
Thursday: Practice / Lift
Friday: Practice
Saturday: GAME 2
TOUGHEST - HARDEST WORKING - MOST COMPETITIVE
1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
1 x 5
A2
All 4's T-Spine Rotation
1 x 5
A3
90/90 Exchange
1 x 5
A4
90/90 Trail Hip Axial
1 x 5
A5
Prone Blackburn
1 x 5
A6
Prone Angel
1 x 5
B1
DB Goblet Lateral Squat
3 x 5
B2
Roller Leg Curl
3 x 5
C1
DB HK SA OHP
3 x 5
C2
TRX Row
3 x 5
A1
MR Neck Flex + Ext
1 x 5
A2
MR Clamshell
1 x 5
A3
MR Butterfly
1 x 5
A4
MR HK Shldr ER
1 x 5
A5
SL Calf Raise
1 x 15
B1
DB Seated Jump
3 x 3
B2
MB Axe Slam
3 x 3
C
Chin Up
3, 2, 1, 12, 12 @ 80, 85, 90, _ , _ %
D
Squat of Choice
3, 3, 3, 2, 1 @ _ , _ , 65, 70, 75 %
A1
MR Neck Lateral Flex
1 x 5
A2
MR Hip Flexor
1 x 5
A3
MR Leg Curl
1 x 5
A4
MR Hinged T Raise
1 x 5
A5
Wall Tib Raise
1 x 15
B
BB RDL
3, 3, 3, 2, 1 @ _ , _ , 80, 85, 90 %
C
BB Bench Press
3, 3, 3, 2, 1 @ _ , _ , 65, 70, 75 %
D1
Bicep Curl of Choice
3 x 12
D2
Tricep Extension of Choice
3 x 12
