The exercises below should be done on Day 3 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 Fridays. 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.
COUNTER MOVEMENT JUMP WITH ARMS
| Week |
Sets |
Reps |
| 1 |
2 |
6 |
| 2 |
3 |
5 |
| 3 |
3 |
6 |
- Use arms to pull down into a squat position.
- Jump while landing in the same position.
SINGLE LEG FORWARD HOP OVER STICK
| Week |
Sets |
Reps |
| 1 |
2 |
5 |
| 2 |
3 |
6 |
| 3 |
3 |
5 |
- Hop forward.
- Landing on the same foot.
- Hit the ground like a statue.
- Repeat with opposite leg.
A1-A4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
SKATER SQUAT WITH SLANT BOARD
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
6 |
| 3 |
4 |
8 |
- Step on the slant board with the higher part of the board towards your toes.
- Reach both your arms forward at 30 degree.
- Have your standing leg slight bent and extend your opposite leg backwards.
- Keep your hips square.
- Repeat with opposite leg.
BEAR CRAWL POSITION SHOULDER TAP
| Week |
Sets |
Reps |
| 1 |
3 |
10 |
| 2 |
4 |
10 |
| 3 |
4 |
10 |
- Get onto your hands and knees with your knee slightly off the ground.
- Keep your stomach tight and back flat.
- Stabilize & take your hand & touch your opposite shoulder.
- keep hips and shoulder quiet
- repeat on other side
STANDING CUBAN PRESS
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
10 |
| 3 |
4 |
12 |
- Stand tall with pelvis tucked under, stomach tight and chin tucked.
- With arms at 90 degrees, lift elbows to shoulder height, externally rotate shoulders so wrists are above elbows, press to the ceiling.
- Reverse in the same order.
SLANT BOARD ANKLE FLEXION
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
10 |
| 3 |
4 |
12 |
- Stand on a single leg with the higher edge of the slant board by your toes (opposite of Peterson Step Up).
- With a slight knee bend attempt to rock onto your toes (big toe with take most of the weight).
- Repeat with opposite leg.
B1-B4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
SINGLE LEG HAMSTRING CURL WITH SLIDER
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
6 |
| 3 |
4 |
8 |
- Lie flat on your back with knees bent.
- Your pelvis should be elevated slightly off the ground.
- Slider should be under the heel of one leg.
- Extend leg to full extension and then back to the start position.
- Repeat with opposite leg.
DEAD BUG
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
8 |
| 3 |
4 |
8 |
- Lie on your back with your knees bent at 90 degree and hands pointed to the ceiling.
- Keep your lower back flat and lower your opposite leg and arm to the ground.
-
Touch your heel and back of fingers to the ground before bringing your leg and arm to the starting position.
- Repeat on opposite side.
STANDING THERABAND Y'S
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
10 |
| 3 |
4 |
12 |
- Use both feet to stand on your theraband.
- Grip the ends with both hands and palms facing each other.
- Raise your arms creating a Y like motion.
HIP TWISTER
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
8 |
| 3 |
4 |
8 |
- Stand tall and bring one leg so the sole of the foot is pressing against the inside of the knee.
- With hands on your shoulder drive the knee outwards while pressing against the knee.
- Allow the knee to return to original position and repeat.
C1-C4 QUAD-SET
**Do 1 set of each exercise back to back without rest before moving to the next set.
FEET ELEVATED PUSH UPS
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
10 |
| 3 |
4 |
10 |
- Use a slant board or some other object to elevate your feet about 6".
- Perform a regular push up.
90 / 90 HIP ROTATIONS NO HANDS
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
8 |
| 3 |
4 |
8 |
-
Sit on the floor with both of your knees making a 90 degree angle.
- With or without your hands rotate your hips so you sit facing the opposite direction in the same position.
- If possible extend your hips and come out of your sitting position.
FLOOR ANGELS
| 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 and create a snow angel keeping the back of your hands in contact with the floor.
- Pull them back to original position.
UNSUPPORTED HIP AIRPLANE - HANDS ON SHOULDERS
| Week |
Sets |
Reps |
| 1 |
3 |
8 |
| 2 |
4 |
8 |
| 3 |
4 |
8 |
- One a single leg lean forward.
- Open your shoulders and hips as far as possible away from your standing leg.
-
Then internally rotate your shoulder and hips towards your standing leg.
- Repeat with opposite leg.
