Course Curriculum

  • 1

    GETTING STARTED: 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)

    • FOAM ROLL QUAD W BAND

    • BAND STRETCH + QUAD VARIATION
  • 3

    WEEK O1- 03 GUIDE

    • WEEK O1- 03 GUIDE
  • 4

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE #2

    • ISO TKE

    • TKE + SPANISH SQUATS

    • 1 LEG BALANCE

    • HACK LUNGE

    • WALL SIT #1

    • 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

    • 2 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 6

    DAY 3

    • DAY 3 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • HIP STRETCH

    • COUCH STRETCH

    • V - UP ABS (LEVEL ONE)

    • LEG DROPS

    • TOE TOUCHES

    • CALF ISO SEQUENCE

    • ECCENTRIC HEEL DROPS

    • TOWEL CURLS

    • BIG TOE EXERCISES
  • 7

    Week 04- 05 GUIDE

    • WEEK 04 - 05 GUIDE
  • 8

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • SINGLE LEG BALANCE

    • JUMP ROPE BASIC/ 1 LEG VIDEO

    • SINLGE LEG MED BALL THROWS

    • HACK LUNGE

    • 1 LEG WALL SIT

    • BANDED CALF RAISE

    • ANKLE DORSIFLEXION

  • 9

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • HIP FLEXOR ISO #2

    • HIP EXTENSION #1 & #2

    • HIP OPENER

    • BAND WALKS

    • STANDING HIP ABD - ADD

    • SEATED HIP EXT & INT ROTATION

    • SLIDING LEG CURL

    • HAMSTRING ISO
  • 10

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • HIP STRETCH

    • COUCH STRETCH

    • V-UP ABS

    • LEG DROPS

    • TOE TOUCH ABS

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROP

    • TOWEL CURLS

    • BIG TOE EXERCISE
  • 11

    WEEK O6- 08 GUIDE

    • WEEK 06-08 GUIDE
  • 12

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • SINGLE LEG BALANCE

    • 1 LEG JUMP ROPE

    • 1 LEG EJUMPS

    • SINGLE LEG MED BALL THROWS

    • HACK LUNGE

    • SINGLE LEG WALL SIT

    • BANDED CALF RAISES

    • ANKLE DORSIFLEXION
  • 13

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • HIP OPENER

    • BAND WALKS

    • STANDING HIP ABD- ADD

    • SEATED HIP EXT-INT ROTATION

    • 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 14

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • HIP STRETCH

    • COUCH STRETCH

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • 1 LEG ECCENTRIC HEEL DROP

    • HIP EXTENSION ISO #1 & #2

    • V - UP ABS

    • LEG DROPS

    • TOE TOUCHES

    • 1 LEG ECCENTRIC HEEL DROP

    • CALF ISO SEQUENCE

    • TOWEL CURLS

    • BIG TOE EXERCISES
  • 15

    WEEK O9- 10 GUIDE

    • WEEK 09 - 10 OVERVIEW
  • 16

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • SINGLE LEG BALANCE

    • 1 LEG DEPTH JUMPS

    • 1 LEG EJUMPS

    • 1 LEG ANKLE JUMPS

    • SINGLE LEG MED BALL THROWS

    • HACK LUNGE

    • BANDED CALF RAISES

    • ANKLE DORSIFLEXION
  • 17

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • HIP OPENER

    • BAND WALKS

    • STANDING HIP ABD & ADD

    • SEATED HIP INT & EXT ROTATION

    • 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO

  • 18

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • HIP STRETCH

    • COUCH STRETCH

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION #1 & #2

    • V - UP ABS

    • LEG DROPS

    • TOE TOUCHES

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROPS

    • TOWEL CURLS

    • BIG TOE EXERCISE
  • 19

    WEEK 11- 12 GUIDE

    • WEEK 11-12 OVERVIEW
  • 20

    DAY 1 & 4

    • DAY 01 & 04 WORKOUT GUIDE

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • SINGLE LEG BALANCE

    • 1 LEG DEPTH JUMPS

    • 1 LEG EJUMPS

    • 2 TO 1 JUMP ROPE

    • ALT STEP UPS

    • SINGLE LEG MED BALL THROWS

    • HACK LUNGE

    • BANDED CALF RAISE

    • ANKLE DORSIFLEXION
  • 21

    DAY 2 & 5

    • DAY 02 & 05 WORKOUT GUIDE

    • HIP OPENER

    • BAND WALKS

    • STANDING HIP ABD & ADD

    • SEATED HIP INT & EXT ROTATION

    • 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 22

    DAY 3

    • DAY 03 WORKOUT GUIDE

    • HIP STRETCH

    • COUCH STRETCH

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION #1 & #2

    • V - UP ABS

    • LEG DROPS

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROPS

    • TOE TOUCH ABS

    • TOWEL CURLS

    • BIG TOE EXERCISES
  • 23

    WEEK 13- 16 GUIDE

    • WEEK 13-16 OVERVIEW
  • 24

    DAY 1 & 4

    • DAY 1 & 4

    • KNEE PAIN SEQUENCE

    • ISO TKE

    • 1 LEG DEPTH JUMPS

    • SINGLE LEG BALANCE

    • 1 LEG EJUMPS

    • 2 TO 1 JUMPS

    • SAME LEG STEP UPS

    • SINGLE LEG MED BALL THROWS

    • HACK LUNGE

    • BANDED CALF RAISES

    • ANKLE DORSIFLEXION
  • 25

    DAY 2 & 5

    • DAY 2 & 5

    • HIP OPENER

    • HIP INT & EXT ROTATION ISO

    • STANDING HIP ABD - ADD

    • SEATED HIP INT - EXT ROTATION

    • 1 LEG SLIDING LEG CURL

    • HAMSTRING ISO
  • 26

    DAY 3

    • DAY 03

    • HIP STRETCH

    • COUCH STRETCH

    • HIP FLEXOR ISO #1

    • HIP FLEXOR ISO #2

    • HIP EXTENSION ISO #1 & #2

    • V - UP ABS

    • LEG DROPS

    • TOE TOUCHES

    • CALF ISO SEQUENCE

    • 1 LEG ECCENTRIC HEEL DROPS

    • TOWEL CURLS

    • BIG TOE EXERCISES