Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
Daily
Toe-off mobility control
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Daily
DB pullover
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Daily
TBA
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Back bridges
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Wall/floor angels
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Hanging with back push
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Foot strength/foot intrinsics
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
MD-1
Forefoot ledge walks
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
TBA
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
TBA
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Foot-ankle stiffness
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Medium day
MD+2
Ledge hops
-
Coaching points
–
Volume
3-4 sets
6-8 reps
MD+2
Ledge hops
with 360
Coaching points
–
Volume
3-4 sets
6-8 reps
MD+2
Forefoot accel landings
With aquabag punch
Coaching points
–
Volume
3-4 sets
6-8 reps
MD+2
skipping: single-leg hops
-
Coaching points
–
Volume
4-6 x 30s
MD+2
skipping: single-leg patters
Coaching points
–
Volume
4-6 x 30s
MD+2
Skipping: LLRR
Coaching points
–
Volume
4-6 x 30s
Adductor strength
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
All days
MD-2
Adductor plank with band flexion
Thick band
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
Adductor plank
With fast kick throughs
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Adductor plank
With mini band knee drives
Coaching points
–
Volume
3-4 sets
6-8 reps
Rotational stability
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Easy day
MD-1
Single-leg pallof hop
Arms straight, over hurdle
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Canoe snatch
With aquabag
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Step-up canoe snatch
With barbell
Coaching points
–
Volume
3-4 sets
6-8 reps
Hip locks/pelvic control
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Hard day
MD-2
Wall switch & rotate
With ball
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
1-2-3 switches
Knee into band
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-1
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Hip speed & reflexes
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Hard day
MD-3
Forefoot switch jump to cycle jump
With rotations
Coaching points
–
Volume
3-4 sets
6-8 reps
MD-2
Kneeling horse kick
With med ball throw
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
TBA
-
Coaching points
–
Volume
3-4 sets
6-8 reps
Chest out/upper body first
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Medium day
MD-2
Kneeling lunge rotation
With dangling weights
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Hack squat hip lock
With safety bar
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Front leg box taps
With fast rotations (faster than video)
Coaching points
–
Volume
3-4 sets
6-8 reps
Core/abdominals/back
Elija dos movimientos de esta categoria
3-4 series de ambos movimientos
Medium day
MD-2
Good morning rotations
With dangling weights
Coaching points
–
Volume
3-4 sets
6-8 reps
Heavy
Aquabag rainbow shuffle
Coaching points
–
Volume
3-4 sets
6-8 reps
Priority
Straddle to behind neck
Coaching points
–
Volume
3-4 sets
6-8 reps