Locked in Performance
Soccer, Functional Training1 sessions per week
Must use App app to view and log training
Program Training
A
Half kneeling ankle dorsiflexion mobilization
2 x 1:00
B1
Seated hip internal rotation
2 x 8
B2
Assisted deep squat hold
2 x 30
B3
Reverse nordic - banded
2 x 10
B4
KB half kneeling adductor rocks
2 x 8
B5
Half kneeling hamstring slider
2 x 6
B6
Foot elevated lateral lunge
2 x 8
B7
Sumo stance thoracic rotations
2 x 6
A1
90 degree adductor squeeze
2 x 10 @ 5
A2
Supine banded hip flexion
2 x 12
A3
Bear hold with arm reaches
2 x 20
A4
Downward dog toe taps
2 x 10
A5
Bridge walkouts
2 x 12
A6
Hand supported Hip Airplane
2 x 10
A7
Lateral lunge plate drag
2 x 8
B
Banded Hip Flexor Stretch
2 x 2:00
A1
Banded ankle dorsiflexion
2 x 30
A2
90/90 back leg lift off + extensin
2 x 10
A3
90/90 floor copenhagen
2 x 8
A4
Reverse plank hold
2 x 0:45
A5
Crab reach
2 x 10
A6
Heel raise marches
2 x 20
B
banded adductor stretch
1 x 2:00 @ 25 lb
A1
Banded Pull Aparts
2 x 15
A2
Lateral squat with thoracic rotation
2 x 8
A3
3 way reach
2 x 5
A4
Hip flexor rock back
2 x 10
A5
Supine wall leg lift
2 x 10 @ 5
A6
Anterior tibialis raises at wall
2 x 20
A7
Dynamic side plank with reach
2 x 10
A1
Shoulder shrugs circles
1 x 20
A2
Downward dog to pigeon stretch
2 x 8
A3
Prone Handcuffs
2 x 10
A4
half kneeling abductor lift offs
2 x 8 @ 3
A5
Single leg glute bridge with knee drive
2 x 15
A6
Inversion walks
2 x 30
A7
MB single leg RDL + Overhead press
2 x 10 @ 10 lb
