At-Home Strength: Weeks 5-8 Sessions 1 & 3

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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  • Banded Frog Pump: 3 sets of 20 reps
  • Eccentric Push-Up: 3 sets of (5 Reps or AMAP*)  (4-seconds lowering phase)

*As Much As Possible

  • Goblet Parallel Box Squat: 3 sets of 20 Reps
Bodyweight
Weighted
  • Eccentric Chin-Up:  3 sets of (3 Reps or AMAP) (4-seconds lowering phase)
Bodyweight
Weighted
  • Banded Seated Hip Abduction: 3 sets of 30 reps
  • RKC Plank: 2 sets of (30 secs or AMAP)