(P1) At-Home Strength: Weeks 13-16 Sessions 2 & 4

Advanced athletes can add more challenging variations and/or exert more effort in each rep/set. Strength exercises are our best recommendation to prevent injury, reduce pain, and, most importantly, for overall improved athletic performance. 

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  • Standing Band Hip Abduction: 3 sets of 10-15 reps each leg
  • Banded Frog Pump: 3 sets of 15-20 reps
  • Good Mornings (weighted or Bodyweight): 3 sets of 10-15 reps
  • Nordic Hamstring Curl: 3 sets of 6-10 reps
Without partner variation
  • Mountain Climbers: 3 sets of 30 secs
  • Double Leg Lifts: 3 sets of 15-20 reps
  • Bonus: Pistol Squat Progression: 3 sets of 15-20 reps
Practice the movement progression and ankle mobility