Course Curriculum

  • 1

    EVERYTHING YOU NEED TO KNOW

  • 2

    DO THIS BEFORE EACH WORKOUT

    • DO THIS ROUTINE BEFORE EACH WORKOUT

    • FOAM ROLL CALVES

    • PERONEALS FOAM ROLL

    • QUADS FOAM ROLL

    • FOAM ROLL ANT TIB

    • GLUTES (FOAM ROLL)

    • HAMSTRINGS FOAM ROLL

    • HIP EXTERNAL ROTATORS (FOAM ROLL)

    • TFL FOAM ROLL

    • PLANTAR FASCIA (FOAM ROLL)

    • BAND STRETCH + QUAD VARIATION
  • 3

    WEEK O1- 03

    • WEEK O1- 03

  • 4

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE #2

    • ISO TKE

    • TKE & SPANISH SQUATS

    • SINGLE LEG BALANCE

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION ISO (#1 & #2)

    • ANKLE DORSIFLEXION

    • BANDED CALF RAISES
  • 5

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • BAND WALKS

    • HIP OPENER

    • HIP ABDUCTION & ADDUCTION ISO

    • HIP INTERNAL & INTERNAL ROTATORS ISO

    • HAMSTRING ISO

    • 2 FOOT SLIDING LEG CURL
  • 6

    DAY 3

    • DAY 3 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE #1

    • HIP STRETCH

    • COUCH STRETCH

    • V - UP ABS (LEVEL ONE)

    • TOE TOUCHES

    • CALF ISO SEQUENCE

    • ECCENTRIC HEEL DROPS

    • TOWEL CURLS
  • 7

    Week 04- 06

    • WEEK 04 - 06

  • 8

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • TKE & SPANISH SQUATS

    • 1 LEG BALANCE

    • HACK LUNGE

    • WALL SIT #1

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION #1 & #2

    • ANKLE DORSIFLEXION

    • BANDED CALF RAISES
  • 9

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • BAND WALKS

    • HIP OPENER

    • HIP ABDUCTION- ADDUCTION ISO

    • HIP INT-EXT ROTATION ISO

    • 2 LEG SLIDING LEG/1 LEG ECC LEG CURL

    • HAMSTRING ISO
  • 10

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • HIP STRETCH

    • COUCH STRETCH

    • V-UP ABS

    • TOE TOUCH ABS

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROPS

    • TOWEL CURLS

    • BIG TOE EXERCISE
  • 11

    WEEK O7- 09

    • WEEK 07-09

  • 12

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • TKE & SPANISH SQUATS

    • 1 LEG BALANCE

    • WALL SIT #1

    • HACK LUNGE

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION ISO #1 & #2

    • ANKLE DORSIFLEXION

    • BANDED CALF RAISES
  • 13

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • BAND WALKS

    • HIP OPENER

    • HIP ABDUCTION- ADDUCTION ISO

    • HIP EXT-INT ROTATION ISO

    • 1 LEG ECC SLIDING LEG/ 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 14

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • HIP STRETCH

    • COUCH STRETCH

    • V - UP ABS

    • TOE TOUCHES

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROP

    • TOWEL CURLS

    • BIG TOE EXERCISES
  • 15

    WEEK 10- 12

    • WEEK 10-12

  • 16

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • 1 LEG BALANCE

    • ISO TKE & SPANISH SQUATS

    • WALL SIT #1

    • HACK LUNGE

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION #1 & #2

    • ANKLE DORSIFLEXION

    • BANDED CALF RAISE
  • 17

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • BAND WALKS

    • HIP OPENER

    • STANDING HIP ABD & ADD

    • SEATED HIP INT & EXT ROTATION

    • 1 LEG ECC SLIDING LEG CURL/ 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 18

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • HIP STRETCH

    • COUCH STRETCH

    • V - UP ABS

    • TOE TOUCH ABS

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROPS

    • TOWEL CURLS

    • BIG TOE EXERCISES