This program is designed to help athletes and coaches, primarily in volleyball and basketball, to rehab from nagging tendon related injuries like patellar tendonitis and quadricep tendonitis. This program can be tweaked and supplemented as necessary based on your level of pain and recovery throughout the program. Be mindful of how you are recovering and if possible stop whatever is causing your issues like games or tournaments for at least 4 weeks while doing this program. You can, however, do this while playing or in season as a maintenance program.
FeaturesA
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Eccentric Bulgarian Split Squat
3 x 10 @ 0:05
C
Single Eccentric Leg Extension
3 x 10 @ 0:05
D
Nordic Hamstring Curl
3 x 4
E
Depth Landings
3 x 12 @ 12
F
Depth Landings
3 x 12 @ 24
G
Wall Sit
3 x 0:30
H
Hip Mobility Circuit
1 x 12
I
Flexiblity Routine
1 x 2:00
A
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Slow Squats
3 x 5 @ 50 %
C
Hip Mobility Circuit
1 x 12
A
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Overcoming Isometric Lunge
3 x 5 @ 0:05
C
Romanian Deadlift (RDL)
3 x 8 @ 60 %
D
Hip Mobility Circuit
1 x 12
E
Flexiblity Routine
1 x 2:00
A
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Hip Mobility Circuit
1 x 12
C
Eccentric Single Leg Romanian Dead Lift
3 x 8 @ 15 lb
D
Fire Hydrant
3 x 20
E
Donkey Kicks
3 x 20
F
Single Leg Glute Bridge
3 x 20
A
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Overcoming Isometric Squat
3 x 5 @ 0:05
C
Slow Squats
3 x 5 @ 50 %
D
Hip Mobility Circuit
1 x 12
A
Isometric Kneeling Sissy Squat Hold
3 x 0:45
B
Eccentric Bulgarian Split Squat
3 x 10 @ 0:05
C
Single Eccentric Leg Extension
3 x 10 @ 0:05
D
Speed Skaters
3 x 20
E
Depth Landings
3 x 12 @ 12
F
Nordic Hamstring Curls
3 x 4
G
Wall Sit
3 x 0:30
H
Hip Mobility Circuit
1 x 12
I
Flexiblity Routine
1 x 2:00