Week 1
Day 1:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 2:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 3:
One Workout (10 min)
Day 4:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 5:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 6:
Ankle Mobility Routine
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
- Around-the-Clocks: 3 sets each
- Soleus Raises: 3 x 15
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between
Day 2:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
- Bilateral Depth Drop: 2 x 5
- Eccentric Pistol Squat: 2 x 6e
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 3:
One Workout (10 min)
- Bridge the Gap Holds: 3 sets of 20 seconds each
- Calf/Hamstring ISO: 3 x 15 sec each
- Unstable Surface Stands: 3 x 15 sec each
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Day 4:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
- Chop Cuts: 2 x 6e
- Eccentric Pistol Squat: 2 x 6e
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 5:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 4 x 45sec -- 2 mins rest in between
- SL RDL 2 x 6 each
- SL Calf Raises: 2 x 12 each
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between
Day 6:
Ankle Mobility Routine
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
- Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.) -- 2 mins rest in between
Week 2
Day 1:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 2:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 3:
One Workout (10 min)
Day 4:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 5:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 6:
Ankle Mobility Routine
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
Morning Workout (10-15 min)
- Decline Squats: 4 x 45sec -- 2 mins rest in between
- Around-the-Clocks: 3 sets each
- Soleus Raises: 3 x 15
Afternoon Workout (8 min)
- RFESS: 4 x 45 sec -- 2 mins rest in between
Day 2:
Morning Workout (10-15 min)
- Decline Squats: 4 x 45sec -- 2 mins rest in between
- Bilateral Depth Drop: 2 x 6
- Eccentric Pistol Squat: 2 x 8e
Afternoon Workout (8 min)
- RFESS: 4 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 3:
One Workout (10 min)
- Bridge the Gap Holds: 3 sets of 20 seconds each
- Calf/Hamstring ISO: 3 x 20 sec each
- Unstable Surface Stands: 3 x 15 sec each
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Day 4:
Morning Workout (10-15 min)
- Decline Squats: 4 x 45sec -- 2 mins rest in between
- Chop Cuts: 2 x 6e
- Eccentric Pistol Squat: 2 x 8e
Afternoon Workout (8 min)
- RFESS: 4 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 5:
Morning Workout (10-15 min)
- Decline Squats: 4 x 45sec -- 2 mins rest in between
- SL RDL: 2 x 8 each
- SL Calf Raises: 2 x 15 each
Afternoon Workout (8 min)
- RFESS: 4 x 45 sec -- 2 mins rest in between
Day 6:
Ankle Mobility Routine
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
- Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)
Week 3
Day 1:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 2:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 3:
One Workout (10 min)
Day 4:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 5:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 6:
Ankle Mobility Routine
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
- Around-the-Clocks: 3 sets each
- Soleus Raises: 3 x 20
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between
Day 2:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
- Bilateral Depth Drop: 3 x 4
- Eccentric Pistol Squat: 3 x 6 each
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 3:
One Workout (10 min)
- Bridge the Gap Holds: 3 sets of 20 seconds each
- Calf/Hamstring ISO: 3 x 20 sec each
- Unstable Surface Stands: 3 x 20 sec each
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Day 4:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
- Chop Cuts: 3 x 6e
- Eccentric Pistol Squat: 3 x 6e
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 5 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 5:
Morning Workout (10-15 min)
- Spanish Squat (or Wall Sit): 5 x 45sec -- 2 mins rest in between
- SL RDL 3 x 6 each
- SL Calf Raises: 3 x 15 each
Afternoon Workout (8 min)
- Knee Extension (or Stair Squat): 4 x 45 sec -- 2 mins rest in between
Day 6:
Ankle Mobility Routine
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
- Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)
Week 4
Day 1:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 2:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 3:
One Workout (10 min)
Day 4:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Night Session (8 min)
Day 5:
Morning Workout (10-15 min)
Afternoon Workout (8 min)
Day 6:
Ankle Mobility Routine
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
Morning Workout (10-15 min)
- Decline Squats: 5 x 45sec -- 2 mins rest in between
- Around-the-Clocks: 3 sets each
- Soleus Raises: 3 x 15
Afternoon Workout (8 min)
- RFESS: 5 x 45 sec -- 2 mins rest in between
Day 2:
Morning Workout (10-15 min)
- Decline Squats: 5 x 45sec -- 2 mins rest in between
- Bilateral Depth Drop: 3 x 6
- Eccentric Pistol Squat: 3 x 8 each
Afternoon Workout (8 min)
- RFESS: 5 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 3:
One Workout (10 min)
- Bridge the Gap Holds: 3 sets of 20 seconds each
- Calf/Hamstring ISO: 3 x 20 sec each
- Unstable Surface Stands: 3 x 15 sec each
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Day 4:
Morning Workout (10-15 min)
- Decline Squats: 5 x 45sec -- 2 mins rest in between
- Chop Cuts: 3 x 6 each
- Eccentric Pistol Squat: 3 x 8 each
Afternoon Workout (8 min)
- RFESS: 5 x 45 sec -- 2 mins rest in between
Night Session (8 min)
- Lunge Accumulation: 4 min total each leg
Day 5:
Morning Workout (10-15 min)
- Decline Squats: 5 x 45sec -- 2 mins rest in between
- SL RDL: 3 x 8 each
- SL Calf Raises: 3 x 15 each
Afternoon Workout (8 min)
- RFESS: 5 x 45 sec -- 2 mins rest in between
Day 6:
Ankle Mobility Routine
- Kneeling Ankle Mobility: 1 set of 6 each
- Soleus Stretch: 1 set of 1 minute each
- Broad Lunge: 2 sets of 6 each
- Deep Squat: 3 x 10 sec
Optional ISO’s (before practice/game/workout) — if no hoop, REST.
- Preferred ISO exercise (Spanish Squats, Wall Sits, Knee Extension, etc.)
