- Warm Up Light cardio
- 5-10 minutes: Elliptical, Bike, Jump Rope
- Warm Up Mobility Sequence
- 10 reps for each
- 7 Movement Pre-Workout Sequence
- Also Inlcuded this shoulder mobility stretch more recently
- Strength Circuits: 2 sets of each circuit
- Circuit #1
- Front Squat
- Barbell or Goblet
- 8-15 reps
- 151) Goblet/Front Squat VIDEO
- Single Leg Heelraise Edge of Step
- 8-15 reps, Get all the way up and all the way down
- 126.3) Single Leg Eccentric Load to Full Single Leg VIDEO
- Can also be done at the wall
- Front Squat
- Circuit #2
- 175) Side Step Band Progression VIDEO
- 8-15 reps
- 118) Single Leg Bridge Phase 5 VIDEO
- 8-15 reps
- 175) Side Step Band Progression VIDEO
- Circuit #3
- 161.1) Slider Clock VIDEO
- 4 directions 3-5 x around the clock
- No hands if able
- Single Leg Hops up onto 12 inch box
- Hold the landing on step 2 seconds, hold landing on floor 2 seconds
- Start double leg or lower height
- 10-20x each leg
- 161.1) Slider Clock VIDEO
- Circuit #4
- 133) Sprinter Lunge VIDEO
- Walking lunge with high knee steps weights in each hand
- 8-15 reps
- 177.1) QUADRUPED BAND RESISTED ER FROM IR VIDEO
- 8-15 reps
- I started doing this after my torn/sprained MCL
- It was really weak and painful at first on my knee but it got better
- 133) Sprinter Lunge VIDEO
- Finish with single leg stability drills on flat ground or bosu, each leg to fatigue
- Or foam roll option below…don’t hurt yourself
- 191.2) Foam Roll Log Roll Balance VIDEO
- 192) Sagittal Plane Stability VIDEO
- 193) Frontal Plane Stability VIDEO
- 194) Transverse Plane Stability VIDEO
- Circuit #1