WORKOUT PROGRAM 7TH HEAVEN PREP SERIES Perform each exercise seven reps per leg/side/exercise: 1. Quadruped Fire Hydrant 2. Quadruped Hip Extension 3. Bodyweight Squat 4. T-Push Up 2 Extension 5. Forward Lunge 6. Groiner 2 T-Rotation 7. Toe Grab 2 Sumo Squat HIP, GLUTE, HAMSTRING PREP MOBILITY SERIES • Eagles • Scorpions • Hip Thrusts & Frog Thrusts • Clamshells • Dirty Dogs/Fire Hydrants • Hip Over/Unders SHOULDER PREP MOBILITY SERIES PHYSICAL • Wall/Doorframe Isolated Pectoral Contraction Relaxation Mobility • Isometric Rotation & Abduction • Band Archers • Band External/Internal Rotation • Band Front Raise • Band SA Crossbody Flies • Band Pulldowns • Band/Wall Scapular Protraction/Retraction DYNAMIC WARM-UP (10-15 MINUTES) Use ANY pattern below, using these steps: 1. 20-meter same exercise / Jog back to ‘start’ after each exercise 2. 20-meter zigzag pattern, 20-meter square – use objects to make 5-meter square 3. Make up your own using space available DYNAMIC EXERCISES (PICK 8) Forward Jog Backward Butt Kick Walking Lunge Inchworms Backward Jog Lateral Crossover Lunge with Rotation Reverse Walking Lunge High Knees Lateral Shuffle Side Lunge Walk Crossover Lunge Butt Kicks Carioca Lat. Over/Under Walk Lateral Bounds After Dynamic, perform five exercises from each of the Active Movement & Isolated sections below: Active Movement Drills • Toe Flicks (low knee skipping) • Heel Flicks (low knee skipping on heels) • Hip Rolls (forward & backward) • Skipping (forward & backward) • Lateral Skip Shuffle • A-Runs (high knee with toe kick out in front) • Carioca Knee Lift 20-meter (one leg behind/quick knee lift in front) • Back Pedal 20-meter (butt down chest up/long strides) Active Isolated Stretches • Straight leg hamstring (crossover and Sumo) • Hip flexor stretch (elbow to ground) • Hamstring walk out to push-up (Inch Worm) • Lunge (45-degree angle zig zag) • Single leg dip with hand touch to ground • Figure 4 IT with hold Then, perform 2 to 4 exercises from below: Jumping and/or Takeoff Sprints for 20 meters (3 to 6 jumps per exercise with sprint out; rest = 30 seconds in between) • Bunny hops • Burpee jacks • Squat jumps • Tuck jumps (forward, lateral, backward) • Squat jumps (add sprint out) • Bounding (single leg/double leg) • Skip bounding After every workout, perform warm down (cool down): Note: There are fundamental differences between a ‘training’ session warm down and a post-game or event situation that will be dependent upon the: 1. Level of intensity in the workout/game (and the amount of time performed); 2. Type of workout or session (E.g. low intensity, medium intensity or high intensity); and 3. Time frame between the end of this session/game and the next. WARM DOWN (10-15 MINUTES) Initial post training/post game period: • 10 minutes of light aerobic activity (a longer period would be used after either strenuous high-intensity training sessions or games) • Cycle/exercise bikes/light stairs/track • Jog (pace about 125 - 140 bpm of target heart rate) • Use this time to start other ‘recovery strategies’ such as rehydration and refeeding Micro Stretch/Fascia Release • Hip flexors • Hamstrings • Gluteus (butt) • Quadriceps • Groin • Low Back/Side (rotation) • Chest • Shoulders ENERGY SYSTEM DEVELOPMENT PHASES FOR TRAINING ACCEL/DECEL, BALANCE, QUICKNESS & AGILITY (any environment) * EXERCISE (use line on floor) Sets Reps Rest Tempo Single Leg Drop and Catch 2 5 per leg 30 seconds Stable Two Foot Lateral Line Hops 2 20 30 seconds Quick Forward Line Shuffle 2 20 30 seconds Quick Lateral Line Shuffle 2 20 30 seconds Quick Crossover Shuffle 2 20 30 seconds Quick Lateral Bounds 2 20 30 seconds Quick *HAND EYE COORDINATION - add ball toss off wall or partner while performing. AGILITY, FOOTWORK, ESD Energy System Development (outside or inside) EXERCISE - STAIRS (20+) * Sets Reps Rest Tempo Every Single Stair Run 2 6 Water Control Every 2nd Step Up 2 6 Water Quick Lateral Single Up/L&R sides 2 4 left/4 right Water Quick Lateral Crossover Single Up 2 4 left/4 right Water Quick Carioca Single Up 2 4 left/4 right Water Quick Lateral Single Bound 2 6 Water Quick *jog down each time CORE STRENGTH (any environment) EXERCISE Sets Reps Load Tempo Lying 90° Hip Knee Rotations 2 10 per side Body Weight Control Plank Floor Hand Walk/Drag Feet 2 10 per arm Body Weight Control Hockey Stick Rotation 2 20 Stick Control Wall Anterior Tilt Push Up 2 20 Body Weight Control Single Leg Glute Thrust Off Bench 2 10 per leg Body Weight Control Elbow Plank Outer Leg Up Side Bridge 2 30 seconds Body Weight Stable Russian Twist Floor Touches 2 50 Body Weight Control Railing Supine Pull 2 10 Body Weight Control Plank Lateral Stair/Bleacher Walk 2 10 per way Body Weight Stable Kneeling SL Outs (45°/Lateral/45°) 2 8 per way Body Weight Stable SPEED DRILLS 4 Cone Box Drill (set up cones 5 to 10 meters apart) 4 x 2 Left/Right T-Drill Cones (set up cones 5 to 10 meters apart) 4 x 2 Left/Right 4 CONE BOX DRILL Carioca 3 2 Back Pedal Sprint 4 Lateral Shuffle 1 Start T-DRILL 3 4 2 5 1 Start/Finish FUNCTIONAL STRENGTH - LOWER BODY EXERCISE Sets Reps Load Rest Tempo WARM UP: Sumo Squat to Stand 1 10 BW 20 seconds Slow Lateral Lunge 1 10 BW 20 seconds Slow Reverse Lunge 1 10 BW 20 seconds Slow Bench Step Over 1 10 BW 20 seconds Slow Lateral Bench Step Over 1 10 BW 20 seconds Slow LIFT: A1. DB Goblet Hold Lateral Lunge 3 8/leg 80% Control A2. Lateral Line Hops 3 20 BW 60 seconds Quick B1. SL Split Squat Jumps (Bulgarian) 3 8/leg BW Control B2. Split Squat Jumps (Speed) 3 10 BW 60 seconds Quick C1. SL DB Stiff Led Deadlift 3 8/leg 80% Control C2. SB Leg Curl 3 8 BW Control C3. SL Linear Slides 3 8/leg BW Control C4. DB Goblet Hold Walk Lunge 3 8/leg 80% 60 seconds Control FUNCTIONAL STRENGTH - UPPER BODY EXERCISE Sets Reps Load Rest Tempo WARM UP: SB Push-up 1 10 BW Slow Knee to Elbow Push-up 1 10 BW Slow SB ‘Y’ 1 10 BW Slow SB ‘T’ 1 10 BW Slow SB ‘W’ 1 10 BW Slow SB ‘L’ 1 10 BW Slow 5 lb. Shoulder Warm up 1 10 5 lb. Slow LIFT: A1. SB Alternating DB Chest Press 3 8/arm 80% Control A2. SB SL Supine Pull up 3 8 BW Control A3. Pull-up (band assisted if needed) 8 BW 60 seconds Control B1. DB Shoulder Press on Bosu 3 8 80% Control B2. SB Rear Deltoid Cable Fly 3 8/arm 75% Control B3. Rope Cable Face Pull 8 80% 60 seconds Control C1. Kneeling Cable Reverse Woodchop 3 8/side 80% Control C2. DB Biceps Curl on Bosu 3 8 80% Control C3. SB Elbow Plank In/Outs 3 8 BW 60 seconds Control FUNCTIONAL STRENGTH - FULL BODY FOCUS EXERCISE Sets Reps Load Rest Tempo WARM UP: Sumo Squat to Stand 1 10 BW Slow SB Push up 1 10 BW Slow Reverse Lunge 1 10 BW Slow SB ‘T’ 1 10 BW Slow Push Up to T-Rotation 1 10 BW Slow LIFT: A1. BB or Landmine Squat to Toss 3 8 80% Control A2. Lateral Line Shuffle 3 20 BW Quick A3. Floor DB Alternating Chest Press 3 8/arm 80% Control A4. SA Cable Row 3 8/arm 80% 60 seconds Control B1. DB Push Press 3 8 80% Power B2. Front Plate Raise on Bosu DSU* 3 8 75% Control B3. Walking 45° Hockey Lunge 3 8/arm 80% 60 seconds Control C1. Hanging Oblique Knees to Chest 3 8/side 80% Control C2. Lying Hip Abduction 3 10/leg 80% Slow C3. Lying Hip Adduction 3 10/leg BW 60 seconds Slow *modify equipment - if no Bosu, perform on floor. SPORT PERFORMANCE RECOVERY & REGENERATION TECHNIQUES Just as you dedicate time to properly prepare and warm up your body for training; you also need to properly cool it down taking advantage of the window of opportunity while your body is loose and core temperature is high. This time spent assists in recovery and regeneration of the tissues. IMMEDIATELY POST WORKOUT Self-Myofascial Massage - Rollout (Tennis, Golf, Lacrosse, Squash, Baseball, Foam or ABS Cellucore Roller, Tiger Tail) • Stress relieving • Counters the physiological responses of the workout • Reduce tension in muscles, addressing trigger points and tissue adhesions (“Search and Destroy” - TPI) • Stimulate blood flow to the tissues bringing oxygen to assist in tissue remodeling • Boosts immune system function as the body and mind relax, increasing white blood cell production Flexibility - After a massage it is important to stretch the muscles (30 seconds minimum) • Restore tissue length • Improve posture and movement • Increase blood flow to tissues • Reduce movement restrictions and muscle adhesions NIGHTS AFTER A TRAINING SESSION Sufficient Sleep Duration and Quality - 6 - 8 hours continuous • Muscle growth and tissue repair • Nervous system recovery • Improved hormonal function, creating an anabolic environment DAYS BETWEEN TRAINING SESSIONS OR ACTIVITY • Aerobic Flush • biking/walking: Increasing circulation, clearing fluid and waste product build up • Self-Myofascial Massage (Same as post workout recovery) • Flexibility • active/passive/static-yoga type movements - freeing the body to move effectively and efficiently for sport - increase muscle and tissue length - reducing adhesions within the muscle and fascia from the breakdown and repair experienced through training • Hydrotherapy • contrast bath/shower - enhance blood circulation for nutrient delivery.