FOAM ROLL QUAD w BAND
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
WEEK O1- 03 GUIDE
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE #2
SINGLE LEG BALANCE
ISO TKE
TKE + SPANISH SQUATS
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION ISO (#1 & #2)
ANKLE DORSIFLEXION
CALF ISO SEQUENCE
BANDED CALF RAISES
DAY 02 & 05 WORKOUT GUIDE
BAND WALKS
HIP OPENER
HIP ABDUCTION & ADDUCTION ISO
HIP INTERNAL & INTERNAL ROTATORS ISO
2 FOOT SLIDING LEG CURL
HAMSTRING ISO
DAY 3 WORKOUT GUIDE
KNEE PAIN SEQUENCE #1
HIP STRETCH
COUCH STRETCH
V - UP ABS (LEVEL ONE)
LEG DROPS
TOE TOUCHES
CALF ISO SEQUENCE
ECCENTRIC HEEL DROPS
TOWEL CURLS
WEEK 04 - 06 GUIDE
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
SINGLE LEG BALANCE
ISO TKE
JUMP ROPE BASIC
MED BALL THROWS
BANDED KETTLEBELL SWINGS
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION #1 & #2
ANKLE DORSIFLEXION
CALF ISO SEQUENCE
DAY 02 & 05 WORKOUT GUIDE
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 07-08 GUIDE
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE
SINGLE LEG BALANCE
DEPTH JUMPS
EJUMPS
JUMP ROPE (BASIC)
ANKLE BOX JUMPS
MED BALL THROWS
BANDED KETTLEBELL SWINGS
BANDED CALF RAISES
ANKLE DORSIFLEXION
DAY 02 & 05 WORKOUT GUIDE
HIP OPENER
BAND WALKS
STANDING HIP ABD- ADD
SEATED HIP EXT-INT ROTATION
SLIDING LEG CURL
HAMSTRING ISO
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROP
DAY 03 WORKOUT GUIDE
KNEE PAIN SEQUENCE
HIP STRETCH
COUCH STRETCH
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
HIP EXTENSION ISO #1 & #2
1 LEG ECCENTRIC HEEL DROP
V - UP ABS
LEG DROPS
TOE TOUCHES
TOWEL CURLS
BIG TOE EXERCISES
WEEK 09 - 10 OVERVIEW
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE
SINGLE LEG BALANCE
DEPTH JUMPS
EJUMPS
BODYWEIGHT SQUAT JUMPS
DOUBLES
MED BALL THROWS
BANDED KETTLEBELL SWINGS
SPANISH SQUATS
BANDED CALF RAISES
ANKLE DORSIFLEXION
CALF ISO SEQUENCE
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
CALF ISO SEQUENCE
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
TOWEL CURLS
BIG TOE EXERCISE
WEEK 11-12 OVERVIEW
DAY 01 & 04 WORKOUT GUIDE
KNEE PAIN SEQUENCE
ISO TKE & SPANISH SQUATS
SINGLE LEG BALANCE
DEPTH JUMPS
EJUMPS
BODYWEIGHT SQUAT JUMPS
ALT JUMPS
DOUBLES
MED BALL THROWS
BANDED KETTLEBELL SWINGS
BANDED CALF RAISE
ANKLE DORSIFLEXION
HIP EXTENSION #1 & #2
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
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROPS
DAY 03 WORKOUT GUIDE
HIP STRETCH
COUCH STRETCH
HIP FLEXOR ISO #1
HIP FLEXOR ISO #2
V - UP ABS
LEG DROPS
TOE TOUCH ABS
TOWEL CURLS
BIG TOE EXERCISES
WEEK 13-16 OVERVIEW
DAY 1 & 4
KNEE PAIN SEQUENCE
ISO TKE & SPANISH SQUATS
SINGLE LEG BALANCE
PARTNER JUMPS
DEPTH JUMPS
BODYWEIGHT SQUAT JUMPS
ALT JUMPS
DOUBLES
MED BALL THROWS
BANDED KETTLEBELL SWINGS
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
CALF ISO SEQUENCE
1 LEG ECCENTRIC HEEL DROPS
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
TOWEL CURLS
BIG TOE EXERCISES
