Académique Documents
Professionnel Documents
Culture Documents
Trainer: B2
Client: Weekend Warrior
Contraindication: Knee Pain
Goal: Increased Performance
Phase 1: Stability & Endurance
Phase:
Phase 2: Strength & Power
Corrective Warm-Up: Lower-Leg
Date: Today
Self-Administered Release Sets Reps Weight Notes
Calves 1 30+s Softball Progress to Active
TFL 1 30+s Foam Roll Progress to ITB Creep
Biceps Femoris 1 15 Soft Ball Progress to Active
Corrective Stretching
Calve Stretch 1 30+s
Hip Flexor 1 30+s
Active Biceps Femoris 1 30+s
SAM SI Joint (Rotation) 1 10/10
Isolated Activation
Supine March Legs Up 1 15 Arms Down Progress to Arms Up
Side Lying Leg Raise 1 15 Against Wall
Uni. Pigeon Toed Calve Raise 1 15/15
Core Support
Side Plank 2 30+s On Knee
Bridge on Ball 2 15 20s
Stability Integration
SL Balance w/ Reach 2 8/8 Maintain Arch
Reactive Integration
Heel Walks 2 8/8 Maintain Arch
Side Stepping w/ Band 2 15/15 Red
Front Hops to SL Stab. 2 8/8
Sub-System Integration
Squat to Row 2 15 20+
Resistance Training
Chest: 16
Dumbbell Press on Ball
Back: 16/16
SL Unilateral Row
Shoulders: 16
SL Overhead DB Press
Arms: 16
SL Standing Cable Triceps
Extension
Cardiovascular Training
Goal: Base Training HRZ 1: HRZ 2: HRZ 3:
Day: 1
Mode Treadmill
Type Zone 1
Duration 30-60min
Intensity Low-Mod
Cool Down Repeat flexibility routine used during warm-up
Resistance Training
Chest:
1. Dumbbell Press 10
2. Push-Ups on Med. Ball 10
Back:
1. Bilateral Cable Pull Down 10
2. SL Band Cobra 10
Shoulder:
1. Overhead DB Press 10
2. SL PNF Carry Away 10
Arms:
Omitted
Cardiovascular Training
Goal: Aerobic Threshold HRZ 1: HRZ 2: HRZ 3:
Day: 1
Mode Treadmill
Type Zone 2
Duration 30 min
Intensity Mod
Cool Down Repeat flexibility routine used during warm-up
Resistance Training
Chest:
1. Bench Press 10
2. SL Medicine Ball Chest Pass 10
Back:
1. Pull Ups 10
2. Crunch to Soccer Throw 10
On Ball
Shoulders:
Push Press 10
Arms:
Resistance Training
Back: 6
Power Pull-Ups
Chest: 6
Clapping Push-Ups
SAQ:
Ladder Drills 6
1ins, 2ins, 2in-1out
Cardiovascular Training
Goal: Cardio Base Training HRZ 1: HRZ 2: HRZ 3:
Day:
Mode Treadmill
Type Zone 1
Duration 30-45 min
Intensity Low - Mod
Cool Down Repeat flexibility routine used during warm-up