THE FLIGHT FORMULA is a program designed for anyone looking to increase their vertical safely or enhance their athleticism. The program was created using the laws of physics. If you are a beginner or a professional, this program is for you!
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
WEEK O1- 03 GUIDE
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
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
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
WEEK 04 - 05 GUIDE
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
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
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
WEEK 06-08 GUIDE
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
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
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
WEEK 09 - 10 OVERVIEW
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
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
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
WEEK 11-12 OVERVIEW
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
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
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
WEEK 13-16 OVERVIEW
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
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
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
