Ztending 2025 Post Season Prep Phase

2025 Movement Capacity

Self Myofascial Release Larger muscle groups (quads, hamstrings, etc) use a foam roller, Smaller muscle groups (hip flexors, plantar fascia) look to use lacrosse ball. Spend more time as needed in areas that feel tight. 1x30sec each muscle group - Quadriceps - IT Band - Adductors - Hamstrings - Calves - Lats - Thoracic Spine - Plantar Fascia (bottom of feet) - Hip Flexors

2025 Muscle Activation and Movement Prep

Muscle Activation - Focus is on core, glutes, adductors and shoulder girdle Complete 1 set of each exercise for prescribed time or reps: - Front Plank on Elbow x 30sec (be sure to engage glutes and abdominal muscles) - Side Plank on Elbows x30sec/side - Glute Bridge x10 reps - Glute Bridge w/Groin Squeeze (use soccer ball or foam roller between the knees) x10 reps w/2sec hold - Shoulder Ys, Ts, Ls x10 each Movement Prep - Time to get more dynamic! Complete 1 set of each exercise for prescribed time or reps: - Stationary Knee Hug x5 reps/side - Stationary Quad Strength x5 reps/side - Stationary March x30 reps (x15/side) - Stationary Straight Leg March x 30reps (15/side) - Standing T/S Rotation x6/side - Reverse Lunge x6 reps/side (stand up fully each rep) - Lateral Lunge x 6 reps/side (stand up fully each rep) - Reaching Single Leg Deadlift x6 reps/side - Standing Heel Raise x30 - Pogo Hops x30

Single Leg Step Down

2 x 10

Push-Up

2 x 8

Lateral Mini Band Walk

2 x 12

Walking Lunges

2 x 20

1/2 kneel cable Row

2 x 10

Ztending Farmers Carry

2 x 50

Diaphragmatic Breathing

1 x 2:00

2025 Movement Capacity

Self Myofascial Release Larger muscle groups (quads, hamstrings, etc) use a foam roller, Smaller muscle groups (hip flexors, plantar fascia) look to use lacrosse ball. Spend more time as needed in areas that feel tight. 1x30sec each muscle group - Quadriceps - IT Band - Adductors - Hamstrings - Calves - Lats - Thoracic Spine - Plantar Fascia (bottom of feet) - Hip Flexors

2025 Power Prep Dynamic Warm-up

This series of dynamic movements can be completed in walking or stationary depending on space available. If walking, aim for a distance of 20-30ft If stationary, complete each for 20-30sec Alternating Knee Hugs High Knees Alternating Quad Stretch Butt Kicks Straight Leg Kicks (Frankenstein's) Walking Forward Lunge Walking Reverse Lunge Inchworms w/Push up Pogo Hops - Double Leg Forward 2 x 25ft Pogo Hops - Double Leg Backward 2 x 25ft

2025 Neuro Activation

Use this time to get your body and mind prepped for the session. 1. Staggered Stance Cross Arm Ball Drop and Catch 3x down and up/leg 2. Split Squat Ball Orbits 4x each arm, each leg 3. Single Leg Double Ball Drop, Cross Arm Catch 6x/leg

Ztending Drop Squat

2 x 6 @ 30

Box Jump from Sitting

2 x 5

Tall Kneel MB Chest Pass

2 x 5

MB Slam

2 x 5

Ztending Static Wall Drill

1 x 5 @ 5

Ztending Linear Wall Drill - Single Exchange

1 x 5

Falling Start Sprints

1 x 4 @ 30

2025 Ankle Briehab

You will need a light resistance or mini band. 1. Ankle Alphabets - 1x/ankle 2. Big Toe Lift Offs - 1x10 reps/foot 3. Big Toe Squeezes - 1x10 reps/foot 4. Ankle Glides - 1 x15/ankle 5. Plantar Fascia Lacrosse Ball - 30sec/foot

2025 Movement Capacity

Self Myofascial Release Larger muscle groups (quads, hamstrings, etc) use a foam roller, Smaller muscle groups (hip flexors, plantar fascia) look to use lacrosse ball. Spend more time as needed in areas that feel tight. 1x30sec each muscle group - Quadriceps - IT Band - Adductors - Hamstrings - Calves - Lats - Thoracic Spine - Plantar Fascia (bottom of feet) - Hip Flexors

2025 Muscle Activation and Movement Prep

Muscle Activation - Focus is on core, glutes, adductors and shoulder girdle Complete 1 set of each exercise for prescribed time or reps: - Front Plank on Elbow x 30sec (be sure to engage glutes and abdominal muscles) - Side Plank on Elbows x30sec/side - Glute Bridge x10 reps - Glute Bridge w/Groin Squeeze (use soccer ball or foam roller between the knees) x10 reps w/2sec hold - Shoulder Ys, Ts, Ls x10 each Movement Prep - Time to get more dynamic! Complete 1 set of each exercise for prescribed time or reps: - Stationary Knee Hug x5 reps/side - Stationary Quad Strength x5 reps/side - Stationary March x30 reps (x15/side) - Stationary Straight Leg March x 30reps (15/side) - Standing T/S Rotation x6/side - Reverse Lunge x6 reps/side (stand up fully each rep) - Lateral Lunge x 6 reps/side (stand up fully each rep) - Reaching Single Leg Deadlift x6 reps/side - Standing Heel Raise x30 - Pogo Hops x30

Box Step Up

2 x 10

Ztending TRX Row

2 x 10

Ztending Bird Dog ISO

2 x 5 @ 5

KB Deadlift

2 x 10

Alternating Plank Shoulder Taps

2 x 20

Alternating Leg Lower

2 x 20

Hamstring Curl on Slides

2 x 12

Isometric Split Squat

2 x 20

Dead Bug

2 x 20

Diaphragmatic Breathing

1 x 2:00