Total cost: $1.00

Zain Majeed

4 Weeks

Total cost: $1.00

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	Exercise	Sets	Distance	Reps	Weight
Notes for Ankle & Foot Awareness If possible, do this in front of a mirror so you can better visualize proper alignment.						Ankle & Foot Awareness
	Rolling Foot - Seated Beginner	Rolling Foot - Seated 1 sets, 00:01:00	1	00:01:00		--:--	Ankle & Foot Awareness
Can stand up to add more pressure once you are comfortable.
	Ankle Alignment Ankles / Beginner	Ankle Alignment 1 sets, 00:00:30	1	00:00:30		--:--	Ankle & Foot Awareness
	Towel Crunches Posterior Chain / Beginner	Towel Crunches 1 sets, 00:00:30	1	00:00:30		--:--	Ankle & Foot Awareness
	-- --	Toe Raises 1 sets, 00:00:30	1	00:00:30		--:--	Ankle & Foot Awareness
	-- --	Rocker - Toe Stretch 2 sets, 00:01:00	2	00:01:00		--:--	2 rds
	-- --	1/2 Kneel - Ankle Raises 2 sets, 10 reps	2		10	--:--	2 rds
	-- --	1/2 Kneel - Stand Ups 2 sets, 10 reps	2		10	--:--	2 rds
	-- --	Star Rotations 2 sets, 6 reps	2		6	--:--	2 rds
	-- --	Overhead Band Raises 2 sets, 10 reps	2		10	--:--	2 rds
	-- --	Drop In - Stationary 2 sets, 00:00:30	2	00:00:30		--:--	2 rds
	-- --	Single Leg 1/4 Squat - Lateral Lean 3 sets, 3 reps00:00:05	3	00:00:05	3	--:--	3 rds
5 second hold on each lean
	-- --	Lateral Push to Vertical Jump 3 sets, 3 reps	3		3	--:--	3 rds
	-- --	Wall 1/4 Squat - Iso 2 sets, 00:00:45	2	00:00:45		--:--	2 rds
	-- --	Star Rotation - Iso 2 sets, 00:00:30	2	00:00:30		--:--	2 rds

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Exercise	Sets	Distance	Reps	Weight
Rocker - Toe Stretch Ankles / Beginner	Rocker - Toe Stretch 2 sets, 00:01:00	2	00:01:00		--:--
-- --	Ankle Alignment 2 sets, 00:01:00	2	00:01:00		--:--
-- --	Towel Crunches 2 sets, 20 reps	2		20	--:--
-- --	Drop In - Stationary 2 sets, 8 reps	2		8	--:--
Push Up Hip Drops Beginner	Push Up Hip Drops 3 sets, 6 reps	3		6	--:--
-- --	1/2 Kneel - Stand Ups 3 sets, 8 reps	3		8	--:--
-- --	Split Stance - Hops 3 sets, 00:00:15	3	00:00:15		--:--
Split Stance - Iso Posterior Chain / Beginner	Split Stance - Iso 2 sets, 00:00:30	2	00:00:30		--:--
-- --	Supine Core Lift w/ Leg Raises 2 sets, 6 reps	2		6	--:--

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	Exercise	Sets	Distance	Reps	Weight
	Rocker - Sit Ups Beginner	Rocker - Sit Ups 2 sets, 10 reps	2		10	--:--	Warm Up -- 1 rds
	Bear Crawl - Squats Beginner	Bear Crawl - Squats 2 sets, 10 reps	2		10	--:--	Warm Up -- 1 rds
	Hamstring Curls - Prone Beginner	Hamstring Curls - Prone 2 sets, 10 reps	2		10	--:--	Warm Up -- 1 rds
	-- --	Deep Squat - Deep Hinge 2 sets, 6 reps00:00:30	2	00:00:30		--:--	Alignment -- 1 rds
	-- --	1/4 Push Up - Iso 2 sets, 00:00:20	2	00:00:20		--:--	Alignment -- 1 rds
Start with hips higher than you might think and move them down as needed so you can feel deep core engage. Create tension through the core by imagining pulling your hands and feet closer together without physically moving.
	-- --	Lateral Bound - 2 Point 2 sets, 6 reps	2		6	--:--	Alignment -- 1 rds
	-- --	Glute Bridge - Iso 2 sets, 00:00:45	2	00:00:45		--:--	Engagement -- 1 rds
	-- --	Lateral Bound - 2 Point to Single Leg Stick 2 sets, 6 reps	2		6	--:--	Engagement -- 1 rds
	-- --	Supine Core Lift 2 sets, 00:00:15	2	00:00:15		--:--	Engagement -- 1 rds
	-- --	Hip Opens w/ Band 3 sets, 10 reps	3		10	--:--	Get Active -- 1 rds
	-- --	Lateral Push to Vertical Jump 3 sets, 4 reps	3		4	--:--	Get Active -- 1 rds
	-- --	Wall Drives - Single Leg 3 sets, 8 reps	3		8	--:--	Get Active -- 1 rds
Notes for Iso Holds Focus on bodyweight strength here						Iso Holds -- 1 rds
	-- --	Plank - Iso 2 sets, 00:00:30	2	00:00:30		--:--	Iso Holds -- 1 rds
	-- --	Split Stance - Iso 2 sets, 00:00:45	2	00:00:45		--:--	Iso Holds -- 1 rds

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	Exercise	Sets
	Rolling Foot - Seated Beginner	--
Can stand up to add more pressure once you are comfortable.
	Towel Crunches Posterior Chain / Beginner	--
Put 60% of your bodyweight into that foot doing the work
	Toe Raises Shins / Beginner	--
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Start with hips higher than you might think and move them down as needed so you can feel deep core engage. Create tension through the core by imagining pulling your hands and feet closer together without physically moving.
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