The exercises below should be done on Day 1 of weeks 1, 2, and 3. For example if you choose Monday, Wednesday, and Friday as your workout days then you would do this workout for three consecutive Mondays. The sets and repetitions for each exercise might vary each week. Each exercise shows how many sets and reps to do depending on which week it is.
Quad Sets
You will notice within the Strength Training section there are groups of 4 exercises named Quad Sets. The Quad Sets are grouped together so that the athlete does 1 set of each exercise in succession, then starts over at the first exercise in that Quad Set. For example... The athlete wills start with exercise #1 and do 1 set then go to exercise #2 and do 1 set followed by exercise #3 & #4. After exercise #4 they will go back and do the 2nd set of exercise #1 and repeat the same sequence throughout the quad set.
The reason behind the Quad Sets is so the athlete has less downtime. The athletes are using other muscles during the rest period.
Recommended Equipment
The equipment is not required, but it will improve the effectiveness of the workout. The video demonstrations of the exercises use the equipment so it will also be easier to follow along.
Speed / Power / Agility
Pogo Jumps
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 10 |
| 2 | 3 | 10 |
| 3 | 3 | 12 |
- keep legs straight without breaking in your knees
- use ankle to absorb and take off
Lean, Fall & Run
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 yards |
| 2 | 3 | 10 yards |
| 3 | 3 | 10 yards |
- Lean forward on your toes and start to sprint before you fall
- Pump arms up and down (not side to side)
- Keep head up
Strength Training
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
Skater Squats
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 10 |
| 2 | 2 | 10 |
| 3 | 3 | 10 |
- barefoot on ground
- arms extend in front as leg pushes back
- repeat movement on both legs
- add weight in hands to increase difficulty
SIDE PLANK WITH POWELL RAISE
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 10 |
| 2 | 2 | 10 |
| 3 | 3 | 10 |
- align shoulders
- squeeze butt and stomach
- arm rises in front of eyes
- repeat on both sides
MINI BAND BOW PULL
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 10 |
| 2 | 2 | 12 |
| 3 | 3 | 12 |
- use mini band
- one arm extended while other arm pulls band
- elbow stays at shoulder height
- repeat with both armst
SUPPORTED COSSACK SQUAT
| Week | Sets | Reps |
|---|---|---|
| 1 | 2 | 8 |
| 2 | 2 | 8 |
| 3 | 3 | 8 |
- sit back on heels
- opposite toe points up
- hold onto something sturdy
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
1 ARM, 1 LEG LONG FOAM ROLLER DEADLIFT
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- barefoot on ground
- foam roller in squeezed between hand and foot of free leg
- opposite foot is slightly bent
- chest up and hinge back & forth
- repeat with both legs
SUPPORTED LONG FOAM ROLLER SQUEEZE & CURL
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 10 |
| 3 | 4 | 10 |
- put foam roller under legs while lying on back
- reach arms overhead and hold onto something sturdy
- squeeze roller, curl pelvis just barely off the ground & pause
- set down and repeat
THERABAND Y - ECCENTRIC
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 5 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- extend arms with theratube
- pull diagonally and allow opposite arm to follow
- repeat on both sides
ON & OFF THE HORSE PLUS SUMO SQUAT
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 6 |
| 2 | 4 | 6 |
| 3 | 4 | 6 |
- sit back on heels
- opposite toe points up
- hold onto something sturdy
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
PUSH UP PLUS ROTATION
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 8 |
| 2 | 4 | 6 |
| 3 | 4 | 8 |
- start in a tall push up position
- perform a pushup with a flat back & tight stomach
- at the top pull one arm to the ceiling in line with your shoulder
- the opposite arm pushes through the floor
- lower your arm and perform with the other arm
PSOAS MARCH WITH FEET ELEVATED
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 6 |
| 2 | 4 | 6 |
| 3 | 4 | 6 |
- put the mini band around your ankle and elevated feet on a chair
- with your butt squeeze (and hips off the ground)
- pull your knee to your chest keeping your torso flat
- the opposite arm pushes through the floor
- return knee to the original position and repeat on opposite side
FLOOR SLIDES
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 10 |
| 2 | 4 | 10 |
| 3 | 4 | 10 |
- lie on back with knees bent and soles of the feet flat
- keep lower back tight to the floor
- take your hands in a 90 degree position & flex them above your head
- pull them back to original position
SUPPORTED HIP AIRPLANE
| Week | Sets | Reps |
|---|---|---|
| 1 | 3 | 6 |
| 2 | 4 | 6 |
| 3 | 4 | 6 |
- on one leg lean forward and hold onto something sturdy
- rotate your torso away from your standing leg
- then fully internally rotate your torso towards your standing leg
- switch sides
