Knee Rehab – Basic plan
About Course
Dear Friend,
Welcome! We’re so glad you’ve found your way here. Whether you’re just beginning your ACL recovery journey or are well along the path, you are not alone—and you are very much seen, heard, and supported here.
Recovering from an ACL injury can feel overwhelming, isolating, and uncertain at times. That’s exactly why this community exists: to be a safe and empowering space where we lift each other up, share real experiences, celebrate the small victories, and lean on each other through the tough days.
Here, you’ll find people who truly understand what you’re going through—because we’ve been there, or we’re walking the same path right now. From rehab tips and mindset support to honest conversations and encouragement, this is a place of healing, strength, and connection.
You’re not expected to have it all figured out. Ask questions, share your wins (no matter how small), or just listen and take what you need. Your presence is valued, and your journey matters.
We’re honored to have you with us. Let’s walk this road together—step by step, stronger every day.
In this protocol you will find the entire recovery process lasting 32 weeks (8 months). we will go through this period from the first days after the operation until the very return to the field.
Take a few minutes to read the instructions and recommendations for our protocol in detail.
Your recovery will be divided into 3 phases:
- early phase
- mid phase
- late phase (return to play)
* each phase lasts approximately 3 months ( +/- one month)
* each month is divided into weeks
* each week will include 2-3 trainings that you can repeat during the week
You should follow the training schedule to a greater extent so that the results are there.
Each exercise is described and in addition has instructions for the number of repetitions and duration. If the intensity of the exercise itself is too much, feel free to correct and adapt it to yourself. The instructions are general so you know roughly what to expect, but everything is subject to change.
Pain during exercise is tolerable as long as it is minimal (2-3 on a scale of 10). Anything beyond that means that you are either not yet ready for that exercise or you are not performing it according to the instructions.
If you want to share any impression with us, good or bad, contact us in the common discord group.
Recovery is better together. Share your journey, and let’s support each other every step of the way.
Course Content
Week 0
-
Quad set
00:26 -
Flexion
00:34 -
Icing
Month 1 – Week 1 and 2
-
Intro
Knee Extension Variations
-
Supine leg extension
00:12 -
Knee extension – prone lying on the bed
00:07 -
Weighted passive knee extension
00:11
Knee Flexion Variations
-
Banded knee flexion
00:34 -
Flexion – heel slides on a wall
00:19 -
Prone knee flexion – banded
00:24
Quadriceps activation
-
Quad set
00:26 -
Heel lift
00:12 -
Knee extension – roller
00:09
Hamstring variations
-
Bilateral Bridge isometrics
00:09 -
Standing leg curls
00:08 -
Hamstring marching
00:14
Hips & Glutes
-
Lying adduction
00:19 -
Lying hip abduction with a band
00:13 -
Lying squeeze
00:19
Calves variations
-
Standing bilateral calf raises
00:06 -
Sitting calf raises with weight
00:08
Month 1 – Week 3 – SESSION 1 – day 1 and 3 (day 5 is optional)
This week you should start with walking without crutches and working on your single leg balance. Proceed with other goals as well.
-
Warm up – Prone knee flexion – banded
00:24 -
Warm up – Knee extension – roller
00:19 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Total knee extension – wall
00:12 -
Workout – Set 1 – Seated squeeze
00:11 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Side bend
00:11 -
Workout – Set 2 – Psoas eccentric
00:13 -
Workout – Set 2 – Proprioception single leg stance
00:11 -
Workout – Set 2 – Wall sit
00:12 -
Workout – Set 2 – Crunches
00:10
Month 1 – Week 3 – SESSION 2 – day 2 and 4 ( day 6 is optional )
This week you should start with walking without crutches and working on your single leg balance. Proceed with other goals as well.
-
Warm up – Banded knee flexion
00:34 -
Warm up – Heel lift
00:12 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Lying hip abduction with miniband
00:08 -
Workout – Set 1 – Bridge isometrics
00:09 -
Workout – Set 1 – Bilateral calf raises
00:06 -
Workout – Set 1 – Toe touches
00:09 -
Workout – Set 2 – Proprioception – single leg stance
00:09 -
Workout – Set 2 – Hip thrust with sand bag
00:13 -
Workout – Set 2 – Hamstring marching
00:14 -
Workout – Set 2 – Candle
00:08
Month 1 – Week 4 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion – heel slides on a wall
00:19 -
Warm up – Quad set
00:26 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Sled drags
00:07 -
Workout – Set 1 – Bridge adduction
00:17 -
Workout – Set 1 – Tib raises
00:11 -
Workout – Set 1 – Plank
00:14 -
Workout – Set 2 – Goblet squat
00:13 -
Workout – Set 2 – Balance walk with a ball
00:10 -
Workout – Set 2 – Psoas isometrics
00:11 -
Workout – Set 2 – Pallof press
00:13
Month 1 – Week 4 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Prone knee flexion – banded
00:24 -
Warm up – Roller extensions
00:19 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Hamstring plank
00:07 -
Workout – Set 1 – Miniband sidewalk
00:15 -
Workout – Set 1 – Sitting calf pumps
00:13 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 2 – Miniband hamstring curls
00:18 -
Workout – Set 2 – Balance – eyes closed
00:08 -
Workout – Set 2 – Hip thrust
00:11 -
Workout – Set 2 – Deadbug – stick
00:18
Month 2 – Week 5 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion – heel slider on a wall
00:19 -
Warm up – Roller extensions
00:19 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Split squat with isometrics
00:06 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Psoas lifts
00:17 -
Workout – Set 1 – V sit ups
00:12 -
Workout – Set 2 – Stepdown
00:10 -
Workout – Set 2 – Balance walk with a ball
00:10 -
Workout – Set 2 – Squeeze
00:20 -
Workout – Set 2 – Chop
00:12
Month 2 – Week 5 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Banded knee flexion
00:33 -
Warm up – Quad set
00:26 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Hip lift
00:12 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – 30-30-30
00:16 -
Workout – Set 1 – Russian twist
00:15 -
Workout – Set 2 – Deadlift
00:19 -
Workout – Set 2 – Proprioception with cones
00:15 -
Workout – Set 2 – Roller walking
00:18 -
Workout – Set 2 – Flutter kicks
00:11
Month 2 – Week 6 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Prone knee flexion – banded
00:24 -
Warm up – Knee extension – roller
00:19 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Step up
00:14 -
Workout – Set 1 – Copenhagen plank
00:13 -
Workout – Set 1 – Tib raises
00:11 -
Workout – Set 1 – Hollow rock
00:13 -
Workout – Set 2 – Sled Push
00:06 -
Workout – Set 2 – Machine adduction
00:11 -
Workout – Set 2 – Yoga block balance – weight
00:09 -
Workout – Set 2 – Carry overhead
00:09
Month 2 – Week 6 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion – heel slidees on a wall
00:19 -
Warm up – Quad set
00:26 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Roller pulse
00:05 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 1 – Calves sitting push
00:12 -
Workout – Set 1 – Hollow hold
00:11 -
Workout – Set 2 – Good morning
00:12 -
Workout – Set 2 – Slider hamstring curls
00:09 -
Workout – Set 2 – Balance walk with a ball
00:10 -
Workout – Set 2 – Deadbug – pilates ball
00:17
Month 2 – Week 7 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Prone knee flexion – banded
00:24 -
Warm up – Heel lift
00:12 -
Warm up – Sled drags
00:07 -
Workout – Set 1 – Single leg squat
00:13 -
Workout – Set 1 – Wall adduction
00:14 -
Workout – Set 1 – Psoas lifts miniband
00:12 -
Workout – Set 1 – Side plank – lifts
00:11 -
Workout – Set 2 – Leg press bilateral
00:16 -
Workout – Set 2 – Tib raises
00:10 -
Workout – Set 2 – Sumo squat
00:13 -
Workout – Set 2 – Plank pull through
00:13
Month 2 – Week 7 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Banded knee flexion
00:33 -
Warm up – Knee extension roller
00:19 -
Warm up – Sled drags
00:07 -
Warm up – Patellar mobilization
00:34 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – Calves push – bilateral
00:13 -
Workout – Set 1 – Russian twist
00:14 -
Workout – Set 2 – Single leg deadlift
00:10 -
Workout – Set 2 – Single leg balance with wall throws
00:09 -
Workout – Set 2 – Hip thrust
00:10 -
Workout – Set 2 – Leg raises
00:10
Month 3 – Week 8 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Intro
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Forward lunges
00:08 -
Workout – Set 1 – Copenhagen plank
00:13 -
Workout – Set 1 – Psoas isometrics
00:10 -
Workout – Set 1 – Crunches
00:10 -
Workout – Set 2 – Leg extension
00:12 -
Workout – Set 2 – Proprioception eyes closed
00:08 -
Workout – Set 2 – Sled push
00:06 -
Workout – Set 2 – Deadbug – stick
00:17
Month 3 – Week 8 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Miniband hamstring curls
00:17 -
Workout – Set 1 – Starfish ( add miniband around your knees if needed )
00:13 -
Workout – Set 1 – 30-30-30
00:15 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Hamstring curls
00:11 -
Workout – Set 2 – Balance walk with a ball
00:10 -
Workout – Set 2 – Swing
00:16 -
Workout – Set 2 – Side plank – rotations
00:12
Month 3 – Week 9 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Single leg squat
00:12 -
Workout – Set 1 – Copenhagen plank with lifts
00:08 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Step up
00:14 -
Workout – Set 2 – Psoas eccentric
00:13 -
Workout – Set 2 – Stepper wall sit
00:13 -
Workout – Set 2 – Flutter kicks
00:10
Month 3 – Week 9 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Roller pulses
00:05 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – Calves sitting pump
00:12 -
Workout – Set 1 – Deadbug – pilates ball
00:16 -
Workout – Set 2 – Deadlift
00:18 -
Workout – Set 2 – Slider hamstring curls
00:08 -
Workout – Set 2 – Preturbations split stance
00:12 -
Workout – Set 2 – Fluiball
00:18
Month 3 – Week 10 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Sissy squat
00:18 -
Workout – Set 1 – Wall adduction
00:13 -
Workout – Set 1 – Psoas isometrics
00:10 -
Workout – Set 1 – Plank pull through
00:13 -
Workout – Set 2 – Stepdown
00:10 -
Workout – Set 2 – Bridge adduction
00:17 -
Workout – Set 2 – Leg press
00:16 -
Workout – Set 2 – Pallof press
00:12
Month 3 – Week 10 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Hamstring plank
00:07 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – Calves sitting push
00:12 -
Workout – Set 1 – Flutter kicks
00:10 -
Workout – Set 2 – Hamstring curls single leg
00:13 -
Workout – Set 2 – Hip thrust
00:10 -
Workout – Set 2 – Balance – reach on bosu ball
00:14 -
Workout – Set 2 – Side bend
00:11
Month 3 – Week 11 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Heels elevated deep squat
00:15 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Chop
00:12 -
Workout – Set 2 – Bulgarian split squat
00:11 -
Workout – Set 2 – Yoga block balance – weight
00:09 -
Workout – Set 2 – Psoas lifts miniband
00:12 -
Workout – Set 2 – Russian twist
00:14
Month 3 – Week 11 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Miniband sidewalk
00:14 -
Workout – Set 1 – Calves sitting pump
00:12 -
Workout – Set 1 – Toe touches
00:09 -
Workout – Set 2 – Good morning
00:11 -
Workout – Set 2 – Seated hamstring kicks
00:08 -
Workout – Set 2 – Single leg balance with wall throws – sideways
00:11 -
Workout – Set 2 – Side plank with rotations
00:12
Month 3 – Week 12 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Split squat with isometrics
00:06 -
Workout – Set 1 – Copenhagen plank with lifts
00:08 -
Workout – Set 1 – Psoas isometrics
00:10 -
Workout – Set 1 – Hollow hold
00:10 -
Workout – Set 2 – Barbell squat
00:12 -
Workout – Set 2 – Sled drags sideways
00:10 -
Workout – Set 2 – Tib raises
00:10 -
Workout – Set 2 – Candle
00:07
Month 3 – Week 12 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Roller walking
00:18 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 1 – Calves push – unilateral
00:15 -
Workout – Set 1 – Deadbug crunches
00:17 -
Workout – Set 2 – Nordic curls
00:25 -
Workout – Set 2 – Swing
00:15 -
Workout – Set 2 – Single leg balance with wall throws – sideways
00:11 -
Workout – Set 2 – Fluiball
00:18
Month 4 – Week 13 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Intro
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Stepdown ( box that is more than knee high )
00:10 -
Workout – Set 1 – Banded adduction with resistance band in a bridge position
00:11 -
Workout – Set 1 – Psoas lift
00:16 -
Workout – Set 1 – Pallof press
00:12 -
Workout – Set 2 – Leg extension eccentrics
00:12 -
Workout – Set 2 – Wall adduction
00:14 -
Workout – Set 2 – Pogo jumps – banded
00:10 -
Workout – Set 2 – Plank pull through
00:13
Month 4 – Week 13 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Intro
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Miniband hamstring curls
00:17 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – Calves sitting push
00:12 -
Workout – Set 1 – V sit ups
00:12 -
Workout – Set 2 – Single leg deadlift
00:10 -
Workout – Set 2 – Cable abduction
00:11 -
Workout – Set 2 – Double leg landing from toes
00:13 -
Workout – Set 2 – Flutter kicks
00:10
Month 4 – Week 14- SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Intro
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Deep squat
00:15 -
Workout – Set 1 – Cable adduction
00:11 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Carry
00:09 -
Workout – Set 2 – Bulgarian split squat
00:11 -
Workout – Set 2 – Machine adduction
00:11 -
Workout – Set 2 – Landing from stepper
00:17 -
Workout – Set 2 – Hollow hold
00:12
Month 4 – Week 14 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations with slider
00:11 -
Workout – Set 1 – Hamstring curls – dumbbell
00:25 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – Calves push – unilateral
00:15 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Hamstring curls eccentric
00:20 -
Workout – Set 2 – Skip
01:16 -
Workout – Set 2 – Cable kickbacks
00:09 -
Workout – Set 2 – Side plank with rotations
00:12
Month 4 – Week 15 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Sissy squat
00:18 -
Workout – Set 1 – Copenhagen plank ( long lever )
00:09 -
Workout – Set 1 – Psoas eccentric
00:13 -
Workout – Set 1 – Leg raises
00:09 -
Workout – Set 2 – Single leg , leg press
00:13 -
Workout – Set 2 – Pogo jumps
00:06 -
Workout – Set 2 – Proprioception with cones
00:15 -
Workout – Set 2 – Toe touches
00:09
Month 4 – Week 15 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Miniband sidewalk
00:14 -
Workout – Set 1 – Calves isometrics
00:11 -
Workout – Set 1 – Candle
00:07 -
Workout – Set 2 – Nordics
00:25 -
Workout – Set 2 – Stepper jumps
00:12 -
Workout – Set 2 – Hip thrust
00:25 -
Workout – Set 2 – Chop
00:12
Month 3 – Week 16 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Workout – Set 1 – Miniband quad isometrics
00:10 -
Workout – Set 1 – Copenhagen eccentric
00:14 -
Workout – Set 1 – Yoga block single leg squat
00:15 -
Workout – Set 1 – Deadbug roller press
00:15 -
Workout – Set 2 – Leg extension hold
00:10 -
Workout – Set 2 – Single leg landing – from toes
00:12 -
Workout – Set 2 – Miniband psoas lifts
00:12 -
Workout – Set 2 – Starfish
00:12
Month 4 – Week 16 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Roller pulses
00:05 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – Calves sitting pump
00:12 -
Workout – Set 1 – Deadbug pilates ball
00:16 -
Workout – Set 2 – Deadlift
00:18 -
Workout – Set 2 – Slider hamstring curls
00:08 -
Workout – Set 2 – Skip
01:16 -
Workout – Set 2 – Shoulder taps
00:15
Month 5 – Week 17 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Intro
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Leg extension single leg
00:13 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Carry
00:09 -
Workout – Set 2 – Bulgarian split squat
00:11 -
Workout – Set 2 – Pogo jumps
00:06 -
Workout – Set 2 – Split stance, yoga block side throws
00:12 -
Workout – Set 2 – Side plank with rotations
00:12
Month 5 – Week 17 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Roller walking
00:18 -
Workout – Set 1 – Bridge miniband abductions unilateral
00:09 -
Workout – Set 1 – Calves push unilateral
00:19 -
Workout – Set 1 – Hollow rocks
00:12 -
Workout – Set 2 – Hamstring curls eccentric
00:00 -
Workout – Set 2 – Lateral skater jumps
00:08 -
Workout – Set 2 – Hip thrust
00:10 -
Workout – Set 2 – Side bend
00:11
Month 5 – Week 18 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Stepper wall sit
00:12 -
Workout – Set 1 – Copenhagen lifts with isometrics
00:14 -
Workout – Set 1 – Psoas lifts
00:16 -
Workout – Set 1 – Hollow hold
00:10 -
Workout – Set 2 – Forward lunges
00:07 -
Workout – Set 2 – Single leg frontal jumps with switch on stepper
00:10 -
Workout – Set 2 – Quad push
00:15 -
Workout – Set 2 – Crunches
00:10
Month 5 – Week 18 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Hamstring isometrics
00:18 -
Workout – Set 1 – Glute activation in bridge position
00:20 -
Workout – Set 1 – 30-30-30
00:15 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 2 – Single leg deadlift – explosive
00:09 -
Workout – Set 2 – Lateral skater jumps
00:08 -
Workout – Set 2 – Slider hamstring curls
00:08 -
Workout – Set 2 – Flutter kicks
00:10
Month 5 – Week 19 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Reverse Nordic
00:21 -
Workout – Set 1 – Banded adduction in a bridge position
00:10 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – V sit ups
00:12 -
Workout – Set 2 – Single leg squat
00:12 -
Workout – Set 2 – Cable adduction
00:11 -
Workout – Set 2 – L squat
00:11 -
Workout – Set 2 – Plank pull through
00:13
Month 5 – Week 19 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Hamstring curls single leg
00:13 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – Calves isometrics
00:11 -
Workout – Set 1 – Fluiball
00:19 -
Workout – Set 2 – Hamstring kicks
00:07 -
Workout – Set 2 – Single leg landing with a medball
00:08 -
Workout – Set 2 – Single leg side jumps – hoop
00:06 -
Workout – Set 2 – Russian twists
00:14
Month 5 – Week 20 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Split squats with isometrics
00:06 -
Workout – Set 1 – Wall adduction
00:14 -
Workout – Set 1 – Miniband skipping
00:12 -
Workout – Set 1 – Candle
00:07 -
Workout – Set 2 – Leg press single leg
00:13 -
Workout – Set 2 – Copenhagen – long lever
00:09 -
Workout – Set 2 – Acceleration with a stopping
00:04 -
Workout – Set 2 – Deadbug swiss ball
00:17
Month 5 – Week 20 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Roller pulses
00:05 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – Swing
00:15 -
Workout – Set 1 – Toe touches
00:09 -
Workout – Set 2 – Hamstring explosive push with pilates ball
00:19 -
Workout – Set 2 – Deadlift
00:18 -
Workout – Set 2 – Plyometric leg switch with turn
00:10 -
Workout – Set 2 – Chop
00:12
Month 6 – Week 21 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Flexion Cycling
00:32 -
Warm up – Prone Knee flexion – banded
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Split push off the wall
00:12 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Miniband psoas lifts – explosive
00:14 -
Workout – Set 1 – Fluiball
00:18 -
Workout – Set 2 – Bulgarian split squat
00:11 -
Workout – Set 2 – Single leg side jumps with lateral jump – hoops
00:08 -
Workout – Set 2 – Jump from the seated position
00:15 -
Workout – Set 2 – Deadbug press
00:15
Month 6 – Week 21 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Miniband sidewalk
00:14 -
Workout – Set 1 – 30-30-30
00:15 -
Workout – Set 1 – Carry
00:09 -
Workout – Set 2 – Single leg Deadlift
00:10 -
Workout – Set 2 – Hoop skip
00:05 -
Workout – Set 2 – Lateral single leg landing with a medball
00:09 -
Workout – Set 2 – V sit ups
00:12
Month 6 – Week 22 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:32 -
Warm up – Flexion
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Sissy squat
00:18 -
Workout – Set 1 – Cable adduction
00:11 -
Workout – Set 1 – Reverse Nordic
00:21 -
Workout – Set 1 – Side plank with rotation
00:12 -
Workout – Set 2 – Forward lunges
00:07 -
Workout – Set 2 – Forward jumps with a ball swing
00:06 -
Workout – Set 2 – Sled drags
00:07 -
Workout – Set 2 – Dadbug crunches
00:17
Month 6 – Week 22 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Miniband hamstring curls
00:17 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 1 – Calves push bilateral
00:12 -
Workout – Set 1 – Flutter kicks
00:10 -
Workout – Set 2 – Nordics
00:25 -
Workout – Set 2 – Cable kickbacks
00:09 -
Workout – Set 2 – Landing with pull
00:14 -
Workout – Set 2 – Plank pull through
00:13
Month 6 – Week 23 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Pistol squat – high plyo box
00:10 -
Workout – Set 1 – Banded adduction with resistance band in a bridge position
00:10 -
Workout – Set 1 – Side lunges on a incline surface
00:10 -
Workout – Set 1 – Hollow hold
00:10 -
Workout – Set 2 – Hex squat
00:15 -
Workout – Set 2 – Vertical ball throw with a jump
00:04 -
Workout – Set 2 – Proprioception with eyes closed
00:08 -
Workout – Set 2 – Chop
00:12
Month 6 – Week 23 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Roller walking
00:18 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Hip thrust
00:10 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Hamstring curls single leg
00:13 -
Workout – Set 2 – Unilateral landing
00:15 -
Workout – Set 2 – Calves sitting pump
00:12 -
Workout – Set 2 – Shoulder taps
00:14
Month 6 – Week 24 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:24 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Leg press
00:15 -
Workout – Set 1 – Copenhagen long lever
00:09 -
Workout – Set 1 – Psoas eccentric
00:13 -
Workout – Set 1 – Fluiball
00:18 -
Workout – Set 2 – Barbell squat
00:12 -
Workout – Set 2 – Jumping and landing with push
00:18 -
Workout – Set 2 – Tib raises
00:10 -
Workout – Set 2 – Toe touches
00:09
Month 6 – Week 24 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Miniband hamstring curls
00:17 -
Workout – Set 1 – Miniband bridge abduction
00:06 -
Workout – Set 1 – Calves isometrics
00:11 -
Workout – Set 1 – Russian twists
00:14 -
Workout – Set 2 – Single leg deadlift – explosive
00:09 -
Workout – Set 2 – Weighted side jumps on a incline surface
00:12 -
Workout – Set 2 – Proprioception with cones
00:15 -
Workout – Set 2 – V sit ups
00:12
Month 7 – Week 25 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Intro
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Spanish squat
00:00 -
Workout – Set 1 – Cable adduction
00:11 -
Workout – Set 1 – Single leg side jumps with lateral jump – hoops
00:08 -
Workout – Set 1 – Flutter kicks
00:10 -
Workout – Set 2 – Leg press – single leg
00:13 -
Workout – Set 2 – Banded drop downs
00:12 -
Workout – Set 2 – Skipping
01:16 -
Workout – Set 2 – Plank pull through
00:13 -
Sprinting drills
01:12
Month 7 – Week 25 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Intro
-
Warm up – Cycling
00:32 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Hamstring curl , single leg
00:13 -
Workout – Set 1 – Perturbations split stance
00:12 -
Workout – Set 1 – 30-30-30
00:15 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 2 – Nordic curls
00:15 -
Workout – Set 2 – Agility with a stick
00:10 -
Workout – Set 2 – Unilateral landing
00:15 -
Workout – Set 2 – Crunches
00:10 -
Sprinting drills
01:11 -
Treadmill intervals
00:11
Month 7 – Week 26 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Pistol squat – high plyo box
00:10 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Psoas isometrics
00:10 -
Workout – Set 1 – Side plank with rotation
00:12 -
Workout – Set 2 – Barbell squat
00:12 -
Workout – Set 2 – Plyometric leg switch
00:10 -
Workout – Set 2 – Yoga block balance – weight
00:09 -
Workout – Set 2 – Hollow rock
00:12 -
Sprinting drills
01:11 -
Treadmill intervals
00:11
Month 7 – Week 26 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Roller pulse
00:05 -
Workout – Set 1 – Hip thrust
00:10 -
Workout – Set 1 – Calves isometrics
00:10 -
Workout – Set 1 – Carry overhead
00:09 -
Workout – Set 2 – Hamstring kicks
00:07 -
Workout – Set 2 – Acceleration with a stopping
00:04 -
Workout – Set 2 – Single leg side jumps with lateral jump – hoops
00:08 -
Workout – Set 2 – Pallof press
00:12 -
Sprinting drills
01:11 -
Treadmill intervals
00:11
Month 7 – Week 27 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Leg extension eccentric
00:12 -
Workout – Set 1 – Wall adduction
00:14 -
Workout – Set 1 – Tib raises
00:10 -
Workout – Set 1 – Candle
00:07 -
Workout – Set 2 – Bulgarian split squat
00:11 -
Workout – Set 2 – Single leg side jumps – hoop
00:06 -
Workout – Set 2 – Miniband skipping
00:12 -
Workout – Set 2 – Hollow hold
00:10 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 7 – Week 27 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Hamsting curls eccentric
00:13 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 1 – Calves push – unilateral
00:14 -
Workout – Set 1 – Toe touches
00:09 -
Workout – Set 2 – Single leg deadlift
00:09 -
Workout – Set 2 – Box jumps with single leg landing
00:19 -
Workout – Set 2 – Swing
00:15 -
Workout – Set 2 – Side bend
00:11 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 7 – Week 28 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Sissy squat
00:19 -
Workout – Set 1 – Banded adduction in a bridge position
00:11 -
Workout – Set 1 – Jumping and landing with push
00:17 -
Workout – Set 1 – V sit ups with a ball
00:09 -
Workout – Set 2 – Side lunges on a incline surface
00:09 -
Workout – Set 2 – Step ups
00:14 -
Workout – Set 2 – Leg press isometrics
00:10 -
Workout – Set 2 – Leg raises
00:09 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 7 – Week 28 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Miniband sidewalk
00:11 -
Workout – Set 1 – Sitting calf raises with weight
00:08 -
Workout – Set 1 – Dead bug – kettlebell
00:16 -
Workout – Set 2 – Nordic curls
00:25 -
Workout – Set 2 – Plyometric leg switch with turn
00:09 -
Workout – Set 2 – Medball sprint
00:03 -
Workout – Set 2 – Crunches
00:10 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 8 – Week 29 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:22 -
Workout – Set 1 – Forward lunges
00:07 -
Workout – Set 1 – Standing eccentric adduction
00:13 -
Workout – Set 1 – Sled drags
00:07 -
Workout – Set 1 – Chop
00:12 -
Workout – Set 2 – Kneeling jump into squatting position
00:11 -
Workout – Set 2 – Psoas isometrics
00:10 -
Workout – Set 2 – Stepdown
00:10 -
Workout – Set 2 – Flutter kicks
-
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 8 – Week 29 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Single leg slider hamstring curls
00:13 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – Calves push bilateral
00:12 -
Workout – Set 1 – Dead bug roller
00:15 -
Workout – Set 2 – Hamstring curls single leg
00:13 -
Workout – Set 2 – Half kneeling sprint
00:03 -
Workout – Set 2 – Balance eyes closed
00:08 -
Workout – Set 2 – Side plank with rotation
00:12 -
Treadmill intervals
00:18 -
Sprinting drills
01:11
Month 8 – Week 30 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Leg extension eccentric
00:12 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Pogo jumps with rotations
00:07 -
Workout – Set 1 – V sit ups with a ball
00:08 -
Workout – Set 2 – Speed jumps
00:13 -
Workout – Set 2 – Reverse Nordic
00:08 -
Workout – Set 2 – Tib raises
00:10 -
Workout – Set 2 – Flutter kicks
00:10 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 8 – Week 30 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Hamstring plank
00:07 -
Workout – Set 1 – Clamshells
00:13 -
Workout – Set 1 – Calves sitting pump
00:12 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 2 – Good morning
00:11 -
Workout – Set 2 – Split squat jumps over hurdle
00:07 -
Workout – Set 2 – Hip thrust
00:07 -
Workout – Set 2 – Plank pull through
00:13 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 8 – Week 31 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Push lunges
00:11 -
Workout – Set 1 – Copenhagen eccentrics
00:14 -
Workout – Set 1 – Psoas lifts
00:16 -
Workout – Set 1 – Fluiball
00:18 -
Workout – Set 2 – Barbell squat
00:11 -
Workout – Set 2 – Jumping with push / pull
00:15 -
Workout – Set 2 – Balance – bosu ball and weight
00:11 -
Workout – Set 2 – Leg raises
00:11 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 8 – Week 31 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:09 -
Workout – Set 1 – Hamstring curls eccentric
00:13 -
Workout – Set 1 – Machine abduction
00:11 -
Workout – Set 1 – 30-30-30
00:15 -
Workout – Set 1 – Hollow hold
00:10 -
Workout – Set 2 – Single leg deadlift explosive
00:09 -
Workout – Set 2 – Kneeling jump on the box
00:13 -
Workout – Set 2 – Hamstring kicks
00:07 -
Workout – Set 2 – Toe touches
00:09 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 8 – Week 32 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:24 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Leg press single leg
00:13 -
Workout – Set 1 – Wall adduction
00:13 -
Workout – Set 1 – Sled drags
00:07 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Side lunges
00:10 -
Workout – Set 2 – Box jumps with single leg landing
00:18 -
Workout – Set 2 – 3D jumps
00:08 -
Workout – Set 2 – Candle
00:07 -
Treadmill intervals
00:18 -
Sprinting drills
01:11
Month 8 – Week 32 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Good morning
00:11 -
Workout – Set 1 – Miniband sidewalk
00:14 -
Workout – Set 1 – Calf push – unilateral
00:15 -
Workout – Set 1 – Russian twists
00:14 -
Workout – Set 2 – Single leg slider hamstring curls
00:13 -
Workout – Set 2 – Hip thrust
00:10 -
Workout – Set 2 – Alternating jumps
00:08 -
Workout – Set 2 – Pallof press
00:12 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 9 – Week 33 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Pistol squat high plyo box
00:10 -
Workout – Set 1 – Copenhagen long lever
00:08 -
Workout – Set 1 – Psoas eccentric
00:13 -
Workout – Set 1 – V sit ups
00:12 -
Workout – Set 2 – Leg extension single leg
00:13 -
Workout – Set 2 – Unilateral pogo jumps with knee lift
00:05 -
Workout – Set 2 – Tib raises
00:10 -
Workout – Set 2 – Starfish
-
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 9 – Week 33 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Deadlift
00:18 -
Workout – Set 1 – Clamshell
00:13 -
Workout – Set 1 – Sitting calf raises with weight
00:08 -
Workout – Set 1 – Abs mix
00:15 -
Workout – Set 2 – Nordic curls
00:25 -
Workout – Set 2 – Plyometric leg switch with turn
00:10 -
Workout – Set 2 – Balance walk with a ball
00:10 -
Workout – Set 2 – Dead bug crunches
00:10 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 9 – Week 34 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Sumo squat
00:13 -
Workout – Set 1 – Banded adduction in a bridge position
00:11 -
Workout – Set 1 – Psoas lifts
00:15 -
Workout – Set 1 – Chop
00:12 -
Workout – Set 2 – Lunges
00:10 -
Workout – Set 2 – Single leg side jumps with lateral jump – hoops
00:12 -
Workout – Set 2 – Vertical ball throw with a jump
00:12 -
Workout – Set 2 – Carry
00:12 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 9 – Week 34 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:07 -
Workout – Set 1 – Hamstring curls single leg
00:13 -
Workout – Set 1 – Machine adduction
00:11 -
Workout – Set 1 – Swing
00:15 -
Workout – Set 1 – Side plank with rotation
00:12 -
Workout – Set 2 – Hamstring explosive push with pilates ball
00:19 -
Workout – Set 2 – Sprint
00:03 -
Workout – Set 2 – Single leg balance with wall throws – sideways
00:11 -
Workout – Set 2 – Hollow rock
00:12 -
Treadmill intervals
00:18 -
Sprinting drills
01:11
Month 9 – Week 35 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Stepdown
00:10 -
Workout – Set 1 – Cable adduction
00:11 -
Workout – Set 1 – Psoas isometrics
00:10 -
Workout – Set 1 – Side bend
00:11 -
Workout – Set 2 – L squat
00:11 -
Workout – Set 2 – Single leg 4 jumps
00:10 -
Workout – Set 2 – Acceleration with a stopping
00:03 -
Workout – Set 2 – Crunches
00:10 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 9 – Week 35 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band
00:21 -
Workout – Set 1 – Hip lift
00:11 -
Workout – Set 1 – Cable adduction
00:11 -
Workout – Set 1 – 30-30-30
00:11 -
Workout – Set 1 – Candle
00:07 -
Workout – Set 2 – Deadlift
00:18 -
Workout – Set 2 – Half kneeling sprint
00:02 -
Workout – Set 2 – Hamstring kicks
00:02 -
Workout – Set 2 – Chop
00:12 -
Treadmill intervals
00:11 -
Sprinting drills
01:11
Month 9 – Week 36 – SESSION 1 – day 1 and 3 ( day 5 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotations against resistance band with extension
00:14 -
Workout – Set 1 – Pistol squat high plyo box
00:10 -
Workout – Set 1 – Standing eccentric adduction
00:12 -
Workout – Set 1 – Sled drags
00:07 -
Workout – Set 1 – Hollow rock
00:12 -
Workout – Set 2 – Forward lunges
00:07 -
Workout – Set 2 – Medball sprint
00:03 -
Workout – Set 2 – Yoga block balance – weight
00:09 -
Workout – Set 2 – V sit ups
00:12 -
Treadmill intervals
00:07 -
Sprinting drills
01:11
Month 9 – Week 36 – SESSION 2 – day 2 and 4 ( day 6 is optional )
-
Warm up – Cycling
00:04 -
Warm up – Flexion
00:33 -
Warm up – Wall extension
00:12 -
Warm up – Squeeze
00:19 -
Warm up – Miniband sidewalk
00:14 -
Warm up – Standing hamstring curls – miniband
00:07 -
Warm up – Sled drags up to 5 minutes
00:07 -
Warm up – Knee rotation with slider
00:11 -
Workout – Set 1 – Roller pulse
00:05 -
Workout – Set 1 – Starfish
00:13 -
Workout – Set 1 – Calf push – unilateral
00:15 -
Workout – Set 1 – Side plank lifts
00:10 -
Workout – Set 2 – Hamstring curls single leg
00:13 -
Workout – Set 2 – Box jumps with single leg landing
00:18 -
Workout – Set 2 – Swing
00:15 -
Workout – Set 2 – Plank pull through
00:13 -
Treadmill intervals
00:18 -
Sprinting drills
01:11
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