Archive for category: Workout of the Day

Exercise:

SMR: Calves, Adductors, IT-Band, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold on tender areas for at least 30 seconds or until pain is reduced

Exercise:

Static: Calves, Adductors, Hip Flexors, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold each stretch for 30 seconds each.

Exercise:

Core: Supine Prone Iso-ab

Sets: 2

Reps: 12

Exercise:

Core: Quadrupled Alternating Arm/Leg Raise

Sets: 2

Reps: 12

Rest: 0

Exercise:

Balance: Multiplanar Single-leg Balance Reach

Sets: 2

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment

Exercise:

Reactive: Squat Jump w/Stabilization: Frontal Plane

Sets: 2

Reps: 5

Rest: 60s

Coaching Tip:

Hold landing for 3-5 seconds

Exercise:

Chest: Push-ups w/ Rotation

Sets: 2

Reps: 12

Rest: 0

Exercise:

Back: Incline Pull-ups

Sets: 2

Reps: 12

Rest: 0

Exercise:

Legs: Lunge to Balance

Sets: 2

Reps: 12

Rest: 90s

Exercise:

SMR: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tip:

Hold on tender areas for at least 30 seconds or until paid is reduced

Exercise:

Static: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tips:

Hold on each stretch from 30 seconds each

Exercise:

SMR: Calves, Adductors, IT-Band, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold on tender areas for at least 30 seconds or until pain is reduced

Exercise:

Static: Calves, Adductors, Hip Flexors, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold each stretch for 30 seconds each.

Exercise:

Core: Supine Floor Bridge

Sets: 1

Reps: 12

Exercise:

Core: Quadrupled Alternating Arm Raise

Sets: 1

Reps: 12

Rest: 0

Exercise:

Balance: Single-leg Balance Reach: Traverse Plane

Sets: 1

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment

Exercise:

Reactive: Hop w/Stabilization: Traverse Plane

Sets: 1

Reps: 5

Rest: 60s

Coaching Tip:

Small hops holding the landing for 3-5 seconds

Exercise:

Chest: Push-ups

Sets: 1

Reps: 12

Rest: 0

Exercise:

Back: Floor Cobra

Sets: 1

Reps: 12

Rest: 0

Exercise:

Legs: Step-ups to Balance: Frontal Plane

Sets: 1

Reps: 12

Rest: 90s

Exercise:

SMR: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tip:

Hold on tender areas for at least 30 seconds or until paid is reduced

Exercise:

Static: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tips:

Hold on each stretch from 30 seconds each

Exercise:

SMR: Calves, Adductors, IT-Band, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold on tender areas for at least 30 seconds or until pain is reduced

Exercise:

Static: Calves, Adductors, Hip Flexors, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold each stretch for 30 seconds each.

Exercise:

Core: Supine Draw-in Marching

Sets: 1

Reps: 12

Exercise:

Core: Supine Draw-in Leg Slide

Sets: 1

Reps: 12

Rest: 0

Exercise:

Balance: Single-leg Balance Reach: Sagittal Plane

Sets: 1

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment

Exercise:

Reactive: Hop w/Stabilization: Sagittal Plane

Sets: 1

Reps: 5

Rest: 60s

Coaching Tip:

Perform a small hop and hold landing for 3-5 seconds

Exercise:

Chest Incline Push-ups

Sets: 1

Reps: 12

Rest: 0

Exercise:

Back: Floor Cobra

Sets: 1

Reps: 12

Rest: 0

Exercise:

Legs: Single-leg Squats

Sets: 1

Reps: 12

Rest: 90s

Exercise:

SMR: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tip:

Hold on tender areas for at least 30 seconds or until paid is reduced

Exercise:

Static: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tips:

Hold on each stretch from 30 seconds each