PREPARATION
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Hip Hinge | X10 | Single leg | Seated |
| Standing dynamic hamstring stretch | X10 | Increase hip flexion | Lie on back |
| Prone hip IR Windshield Wipers | X10 | No progression | Limit range |
MAIN WORKOUT (Perform in Order Provided)
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Back Squat | *Light warm-up set 3 sets of 6-12 |
May add pause at bottom | Zombie squat |
| SL Push off | 3 sets of 6-12 each leg | Add hop at op Add weighted vest |
Lower box height |
| SL bridge | 3 sets of 6-12 each leg | N/A | Double leg bridge |
| Lateral Monster Walk | 3 sets of 6 steps to right and left | Wider steps | No resistance band |
| Paloff Press basic | 3 sets of 6-12 each direction | Paloff Press Advanced | Use lighter resistance band |
| Physioball Pike | 3 sets of 6-12 | Partial range | TRX Pike |
| Side Plank | Maximum 60 second hold each side | Add leg lift | Knees bent on floor |
| Assault Bike or Runner | Tabata protocol 8 total reps 20 sec. ON 10 sec Rest |
Perform 1-min. light warm-up & 1-min. cool down Use 20:10 timer on the machine. 20 sec. on time is an all-out effort 10 sec. rest may be full rest or slow movement |
N/A |
COOL DOWN
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Thoracic Spine Foam Rolling | 30 sec each zone + stretch -Mid- upper thoracic -Low-mid thoracic -Extension stretch |
N/A | Use Styrofoam or softer foam roller |
| Calf Stretch Slant Board | 1 x 30 second hold (perform up to 3 reps) |
N/A | Slightly flex knees |
| ½ kneel Quad/HF stretch | 1 x 30 seconds (perform up to 3 reps) |
Squeeze gluteals during stretch | PVC dowel for balance Elevate foot on foam roller or step |
| Supine straight leg raise | 1 x 30 seconds | Pull toes toward body | Point toes toward ceiling |
| Prone press-up thoracolumbar extension | 10x (no hold) | Exhale at bottom of arch position | Hands positioned forward to shoulders |