1

U19 PRE & IN-SEASON

STRENGTH & CONDITIONING

PROGRAMME

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Waiver and Release of Liability

(Read Carefully before performing any one of the prescribed tests)

I understand that there are risks involved in participating in any exercise program contained within

this manual. In consideration for being allowed to utilize the information in this manual, I agree that

I will assume the risk and full responsibility for determining the need for medical clearance from my

physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or

related causes of action against the Discovery High Performance Centre and the Sports Science

Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when

participating in the sports specific programme contained here in.

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General Stretching Guidelines:

The importance of stretching

Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well

documented that there are many potential causes for muscle injuries and these include

both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury

include previous injury, muscle strength imbalances, muscle fatigue, biomechanical

abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has

been associated with an increase in risk to injury. Furthermore, it has been documented

that flexibility training (stretching), using a variety of techniques, can effectively increase

musculotendinous unit (MTU) range of motion in human subjects. External factors are

factors that could influence leg and arm movements. The trunk needs to support and absorb

these forces in order for the muscles and joints to function and perform in the most

effective, strongest and safest position. The use of flexibility training (regular stretching) as a

means increasing flexibility is widely advocated, and 1) is an important component in the

design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of

injuries or 3) may alter (improve or reduce) sports performance.

Warm up

The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the

physiological benefits achieved 2) it creates an environment for physical preparation and 3)

the warm-up assists in the mental preparation of the participant.

Physiological Benefits include the following:

1) An increased core temperature due to the muscles that start producing heat from an increased physical workload.

2) An increase in the body temperature to 39 degrees will assist in improving flexibility up to 20%. This is due to the fact that warm muscles can contract and relax more quickly (improved speed and efficiency of contraction and relaxation), is more elastic and therefore decreases the risk of injury.

The warm up should include dynamic stretching. During dynamic stretching, the limb is moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either passively by the clinician or actively by the subjects themselves.

Cool down

The cool down session is done at the end of the session or after the competition. The cool

down session is used to return the body to normal and to return the heart rate to resting.

The cool down session would comprise mainly of static stretching. Static (also referred to as

slow or passive stretching) is the most common method of stretching that is used by

athletes, coaches and therapists.

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Football, or Soccer, is a world-wide sport spanning every continent. Its popularity within the young populations of many countries is clearly evident. Thus there has been a trend of increasing scientific evidence of the effects of “complimentary and /or cross training”. Christou et al. examined the effects of a progressive resistance training program, in addition to soccer training, on the physical capacities of male adolescents. They implemented a 16 week training programme by engaging a group of adolescent football players and compared the results of the investigation to results of a another two groups of adolescents (one group performed only football training, while the other group acted as a “control” group and did no structured exercise). Pre-tests were conducted on the adolescent’s upper and lower body strength, agility, explosive power and speed. The researchers concluded that soccer training alone improves the maximal strength and agility of the lower limbs more than what is gained through normal growth. The addition of resistance training, however, improves maximal strength of the upper and the lower body, vertical jump height and 30-m speed more than soccer training alone. Thus, the combination of soccer and resistance training could be used for an overall development of the physical capacities of young players. 1

Kotzamanidis et al. set out to determine the effects of a combined high-intensity strength and speed training programme on running and jump ability of soccer players. Pre-tests were conducted to establish the players’ vertical jump performance (squat jump, countermovement jump, and drop jump). The 30-meter dash and 1 repetition maximum (1RM) tests were used for running speed and strength evaluation respectively. Through their investigation the researchers found that the application of a combination of a resistance and speed training programme improved the players’ performance far more in terms of the 30-metre dash, squat jump, and countermovement jump. They therefore concluded that “the combined resistance and running-speed program provides better results than the conventional resistance training, regarding the power performance of soccer players”.2

As previously stated, the amount of football-related research involving the effects of

strength training on the effects of football performance is vast. The studies mentioned

above show the benefit of an implication of strength-based training into the football

training programme1. A combination of a speed training programme in conjunction with this

has been shown to have an even greater effect on performance.2 Therefore, included in this

package is a detailed strength, stability, mobility and speed training programme that should

be used to supplement your football-specific training components.

Soccer is the world’s most followed sport and this holds true in South Africa. A case study

that we recently presented at the South Africa Sports Medicine Association conference

showed that our average soccer player is the size of the smallest player competing in the

English Premier league. Further adding to this, in a study done by Durandt et al, they

showed that our soccer players are smaller, weaker and less fit then the national level

hockey players. Bearing this in mind it is no doubt that strength and conditioning is a crucial

part of all soccer players training routines. We have therefore developed a soccer specific

training programme for various age groups, U13, U17 and open.

1 CHRISTOU, MARIOS; SMILIOS, ILIAS; SOTIROPOULOS, KONSTANTINOS; VOLAKLIS,

KONSTANTINOS; PILIANIDIS, THEOFILOS; TOKMAKIDIS, SAVVAS P, Effects of Resistance

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Training on the Physical Capacities of Adolescent Soccer Players, Journal of Strength &

Conditioning Research: November 2006

2 KOTZAMANIDIS, CHRISTOS; CHATZOPOULOS, DIMITRIS; MICHAILIDIS, CHARALAMBOS;

PAPAIAKOVOU, GIORGOS; PATIKAS, DIMITRIS, The Effect of A Combined High-Intensity

Strength and Speed Training Program on the Running and Jumping Ability of Soccer Players,

Journal of Strength & Conditioning Research: May 2005

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STATIC STRETCHES EXERCISE SETS TIME

CALF

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

HIP FLEXOR

1

15- 30 sec

GROIN

1

15- 30 sec

PIRIFORMIS

1

15- 30 sec

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LAT STRETCH

1

15- 30 sec

CHEST

1

15- 30 sec

LOWER BACK

1

15- 30 sec

TRICEP

1

15- 30 sec

NECK

1

15- 30 sec

8

DYNAMIC STRETCHES EXERCISE SETS TIME

CALVES

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

ABDUCTORS & ADDUCTORS

1

15- 30 sec

GROIN

1

15- 30 sec

CHEST

1

15- 30 sec

SHOULDERS

1

15- 30 sec

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NECK

1

15- 30 sec

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SELF MYOFASCIAL RELEASE (Lower Body)

EXERCISE

SMR or ‘Foam rolling’ should be performed prior to training. Each

movement should be performed for the duration of 20s. The

movement should be held for an additional 10s on ‘trigger points’.

SETS TIME

LOWER BACK

1

15- 30 sec

HAMSTRINGS

1

15- 30 sec

ITB

1

15- 30 sec

QUADRICEPS

1

15- 30 sec

GLUTES

1

15- 30 sec

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CALVES

1

15- 30 sec

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SELF MYOFASCIAL RELEASE (Upper Body)

EXERCISE

SMR or ‘Foam rolling’ should be performed prior to training. Each

movement should be performed for the duration of 20s. The

movement should be held for an additional 10s on ‘trigger points’.

SETS TIME

LOWER BACK

1

15- 30 sec

UPPER BACK

1

15- 30 sec

CERVICAL SPINE

1

15- 30 sec

SHOULDER

1

15- 30 sec

LATS

1

15- 30 sec

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CHEST

1

15- 30 sec

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Weekly Training Schedules:

Phase Two: Pre Season

Phase 2A: 11th February – 28th February (3 weeks)

Day Session 1

Monday Medicine Ball and Plyo 1

Tuesday SAQ 1 Wednesday Field Session 1 Thursday Strength Session 1 Friday Medicine Ball and Plyo

2 Saturday Field Session 2 Sunday Rest

Phase 2B: 1nd March – 31th March (4 weeks)

Day Session 1

Monday Medicine Ball and Plyo 1

Tuesday SAQ 2 Wednesday Field Session 1 Thursday Beastly 1 Friday Medicine Ball and Plyo

2 Saturday Field Session 2 Sunday Rest

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Phase Three: In Season

Phase 3: 1st April – 30th September (24 weeks)

Day Session 1

Monday Legs 4 & LBP Tuesday Beastly 2 Wednesday Rest Thursday Core 2 Friday Rest Saturday Match Sunday Rest

Perform 3 weeks of exercise followed by 1 week of active rest

(Alternate every 4 weeks or every month)

Day Session 1

Monday Medicine Ball and Plyo 1/2 (Alternate every 4 weeks)

Tuesday Strength 2 Wednesday Rest Thursday Core 3 & LBP Friday Rest Saturday Match Sunday Rest

Perform 3 weeks of exercise followed by 1 week of active rest

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LOWER BODY PROPRIOCEPTION

Exercise Sets & Reps % RM

SINGLE LEG AIREX BALANCE

Toes pointing forward

Toes pointing inward

Toes pointing outward

1 MINUTE PER FOOT BW

BW

BW

BW

SINGLE LEG HALF SQUATS ON BOSU

10 PER LEG

BW

BW

BW

BW

SINGLE LEG HOPS OVER ROPE ON FLOOR

1 MINUTE PER FOOT

BW

BW

BW

BW

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MEDICINE BALL & PLYO 1

Exercise Sets & Reps % RM

WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)

PREPERATION EXERCISES:

20KG BARBELL SQUATS (2 x 10)

THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)

VERTICAL JUMP

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

BW

BW

BW

MEDICINE BALL ROTATIONAL THROWS

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

5KG

5KG

5KG

BROAD JUMP

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

BW

BW

BW

MEDICINE BALL SLAMS (WITH JUMP)

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

5KG

5KG

5KG

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BOX JUMPS

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

BW

BW

BW

BARBELL SQUAT

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

BENT OVER ROWS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

BENT LEG DEAD LIFTS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

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SAQ 1

Exercise Sets & Reps

WARM UP AND DYNAMIC STRETCH

LADDER WORK

1. SINGLE FOOT PER BLOCK WITH 10 METRE SPRINT 2. DOUBLE FOOT HURDLE HOPS 3. SIDE WAYS STEPPING THROUGH LADDER WITH 10 METRE SPRINT 4. IN AND OUTS WITH 10 METRE SPRINT (3RD DIAGRAM) 5. LATERAL BOUNDING (SET UP 6 CONES IN ZIG-ZAG FASHION. LEAP OFF LEG TO EACH

CONE AND SPRINT AFTER FINAL CONE) 6. 3 POINT START WITH 15 METRE SPRINT

Week 1: 2 x 8

Week 2: 3 x 8

Week 3: 3 x 8

Week 4: Rest

Week 5: 2 x 8

Week 6: 3 x 8

Week 7: 3 x 8

Week 8: Rest

COOL DOWN AND STATIC STRETCHING

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FIELD SESSION 1

Exercise Sets & reps

1. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35 seconds and then repeat.

2. Starting on one corner run along the goal line of the field at 70% of your maximum. Then jog the touch line (40% of your maximum) up until the small box line. Sprint this at 70% of your maximum until you reach the opposite touch line. Jog along the touch line until you reach the big box. Follow the previous instructions until you have covered the whole field. This is one set. Rest 3 minutes and then repeat.

3. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35 seconds and then repeat.

Week 1: x 3

Week 2: x 3

Week 3: x 4

Week 4: Rest

Week 5: x 3

Week 6: x 4

Week 7: x 4

Week 8: Rest

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STRENGTH 1

Exercise Sets & Reps % RM

PIKE TO STRIDER

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

QUAD TO HAMSTRING

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BIRD DOG

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

GLUTE CIRCUMDUCTION

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

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ALTERNATING DUMBBELL BENCH PRESS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

DUMBBELL SHOULDER PRESS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

SINGLE ARM CABLE ROWS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

DUMBBELL CURLS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

ROPE TRICEP EXTENSIONS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

CABLE CROSS OVERS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

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MEDICINE BALL & PLYO 2

Exercise Sets & Reps % RM

WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)

PREPERATION EXERCISES:

20KG BARBELL SQUATS (2 x 10)

THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)

MEDICINE BALL TRUNK ROTATIONS

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

5KG

5KG

5KG

SIT UP WITH OVERHEAD MEDICINE BALL THROW

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Res

5KG

5KG

5KG

BOX JUMPS

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

BW

BW

BW

SEATED MEDICINE BALL ROTATIONAL THROW

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

3KG

3KG

3KG

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DEPTH JUMPS WITH 10M ACCELERATION

Week 1: 3 x 6

Week 2: 3 x 8

Week 3: 4 x 6

Week 4: Rest

BW

BW

BW

BW

BENT OVER ROWS

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

BARBELL SQUAT

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

DEAD LIFT

Week 1: 3 x 10

Week 2: 3 x 12

Week 3: 4 x 10

Week 4: Rest

70

65

70

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FIELD SESSION 2

Exercise Sets & reps

1. Place 6 cones spaced every 10 meters. Sprint 10 meters, and then walk 50 meters. Turn and sprint 20 meters and walk 40 meters. Continue in this fashion until you have sprinted the full 60. This is one set. Rest 3 minutes and then repeat.

2. Perform 4 x 100m sprints across the field continuously. Rest 3 minutes and then perform the next repetition.

3. Perform 10 x 20 meter shuttle runs in less than 50 seconds. Rest 50 seconds and then repeat.

Week 1: x 3

Week 2: x 3

Week 3: x 4

Week 4: Rest

Week 5: x 3

Week 6: x 4

Week 7: x 4

Week 8: Rest

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SAQ 2

Exercise Sets & Reps

WARM UP AND DYNAMIC STRETCH

AGILITY WORK

1. WEAVE THROUGH AGILITY POLES WITH 10 METRE SPRINT 2. WEAVE THROUGH AGILITY POLES (SIDEWAYS) WITH 10 METRE SPRINT 3. DOUBLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT 4. SINGLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT

Week 1: 2 x 8

Week 2: 3 x 8

Week 3: 3 x 8

Week 4: Rest

Week 5: 2 x 8

Week 6: 3 x 8

Week 7: 3 x 8

Week 8: Rest

COOL DOWN AND STATIC STRETCH

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BEASTLY 1

Exercise Sets & Reps % RM

PERFORM EACH EXERCISE CONTINUOUSLY BACK-TO-BACK. ONCE YOU HAVE PERFORMED THE COMPLETE ROUND OF EXERCISES, REST 5 MINUTES, THEN PERFORM THE FOLLOWING SET.

BODY WEIGHT REVERSE BOSU PUSH UPS

Week 1: 3 X 12

Week 2: 4 X 10

Week 3: 4 X 12

Week 4: Rest

BW

BW

BW

DUMBBELL SQUATS

Week 1: 3 X 12

Week 2: 4 X 10

Week 3: 4 X 12

Week 4: Rest

65

70

65

BODY WEIGHT REVERSE BENCH PULL UPS

Week 1: 3 X 12

Week 2: 4 X 10

Week 3: 4 X 12

Week 4: Rest

65

70

65

MEDICINE BALL SLAMS

Week 1: 3 X 12

Week 2: 4 X 10

Week 3: 4 X 12

Week 4: Rest

5KG

5KG

5KG

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MEDICINE BALL RUSSIAN TWISTS

Week 1: 3 X 12

Week 2: 4 X 10

Week 3: 4 X 12

Week 4: Rest

5KG

5KG

5KG

ROW

Week 5: 300 Metres

Week 6: 300 Metres

Week 7: 300 Metres

MAX. EFFORT

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LEGS 4

Exercise Sets & Reps % RM

DUMBBELL SQUATS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

LEG EXTENSIONS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

CABLE ABDUCTION

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

CABLE ADDUCTION

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

PRONE HAMSTRING CURLS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

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CABLE HIP FLEXION

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

NORDIC LEANS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

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CORE 2

Exercise Sets & Reps % RM

PIKE TO STRIDER

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

QUAD TO HAMSTRING

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

BIRD DOG

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

GLUTE CIRCUMDUCTION

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

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PELVIC TILTS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

SINGLE LEG BRIDGE ON BALL

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

CONTRALATERAL CRUNCH

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

CYCLE ABS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

PEZZI PLANK WITH ROLLS (ROLL FOREARMS LEFT AND RIGHT)

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

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PUSHUPS ON PEZZI

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

SHOULDER STEP UPS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

PLANK UP AND DOWNS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

PLANK ON PEZZI WITH MOUNTAIN CLIMBERS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

BW

BW

BW

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STRENGTH 2

Exercise Sets & Reps % RM

BARBELL SQUATS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

BENCH PRESS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

LEG EXTENSIONS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

LATISSIMUS DORSI PULL DOWNS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

35

PRONE HAMSTRING CURLS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

DUMBBELL SHOULDER PRESS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

NORDIC LEANS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

CABLE HIP FLEXION

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

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CORE 3

Exercise Sets & Reps % RM

PIKE TO STRIDER

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

QUAD TO HAMSTRING

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

BIRD DOG

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

GLUTE CIRCUMDUCTION

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

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CRAB WALKS (FORWARDS/BACKWARDS, SIDE/SIDE)

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

THERABAND

TERMINAL KNEE EXTENSIONS

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

THERABAND

SINGLE LEG SQUATS ON AIREX

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

GLUTE KICKBACKS

Week 1: 10;10;8

Week 2: 10;10;8;8

Week 3: 10;8;6;6

Week 4: Rest

70;70;75

70;70;75;75

70;75;80;80

PEZZI KNEE TUCKS WITH TWIST

Week 1: 20

Week 2: 20

Week 3: 20

Week 4: Rest

BW

BW

BW

BW

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