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TRAIN SMART. TRAIN HARD.

Inbounds Reduced Impact

P1-Knee to Wall: Ankle Mobility
  • 15 reps
  • 1-2 sets each side
P1-Frog Stretch : Hip Mobility
  • 30 second hold
  • 2 sets
P1-Painters Stretch: Trunk Mobility
  • 10x each side
  • 1-2 sets
P1-Plank
  • 100 seconds total
  • Rest as often as needed to maintain good form
P1-Hip Dip: Lateral Core Strength
  • 10 sec hold, 7-10 reps each side
  • 2 sets
P1-Bridge with Terminal Knee Extension
  • 10 sec hold, 10 reps each side
  • 1 set
P1-Isolated Glut Medius
  • 10 sec hold, 10 reps each side
  • 1-2 sets
P1-Nordic Hamstring Curl
  • 5-7 reps
  • 1-2 sets
P1-Squat Endurance aka hip to wall
  • 20 reps + hold last rep 10 sec
  • 2-3 sets
P1-Reverse Lunge
  • 10-15 reps each side
  • 1-2 sets
P1-Single Leg Dynamic Balance
  • 30 seconds each side
  • 1-2 sets
P1-Broad Jump
  • 30 seconds
  • 1 set
P2-Hip Dip: Lateral Core Strength
  • 10 sec hold, 7-10 reps each side
  • 2 sets
P2-Plank
  • 100 seconds total
  • Rest as often as needed to maintain good form
P2-Squat Endurance aka hip to wall
  • 20 reps + hold last rep 10 sec
  • 2-3 sets
P2-Single Leg Dynamic Balance
  • 30 seconds each side
  • 1-2 sets
P2 – Corkscrew
  • 10-15 reps each side
  • 1-2 sets
P2-Bridge with Terminal Knee Extension
  • 10 sec hold, 10 reps each side
  • 1 set
P2-Broad Jump
  • 30 seconds
  • 1 set
P2-Nordic Hamstring Curl
  • 5-7 reps
  • 1-2 sets
P2 – Low Medium High Jumps 30 seconds 3 sets
P2-Isolated Glut Medius
  • 10 sec hold, 10 reps each side
  • 1-2 sets
P2 – Lunge with Trunk Twist
  • 5 reps each side
  • 2 sets
P2 – Rear Foot Elevated Split Squat
  • 10 reps, then hold last rep 10-30 seconds (to fatigue).
  • 2 sets each side
P3 – Hip Dip: Lateral Core Strength
  • Week 1
    • 5 sec hold, 10 reps each side
    • 1 set
  • Week 2
    • 10 sec hold, 10 reps each side
    • 1 set
P3 – Plank
  • 100 seconds total
  • Rest as often as needed to maintain good form
P3 – Squat Endurance aka hip to wall
  • 20 reps + hold last rep 60 sec
  • 2-3 sets
P3 – Single Leg Dynamic Balance
  • 30 seconds each side
  • 1-2 sets
P3 – Corkscrew
  • 10-15 reps each side
  • 1-2 sets
P3 – Broad Jump
  • 30 seconds
  • 1 set
P3 – Bridge with Terminal Knee Extension
  • 10 sec hold, 10 reps each side
  • 1 set
P3 – Low-Medium-High Jumps
  • 30 seconds
  • 3 sets
P3 – Lateral Hop Lunge
  • 30 seconds
  • 3 sets
P3 – Nordic Hamstring Curl
  • 7-10 reps
  • 1-2 sets
P3 – Isolated Glute Medius
  • 10 sec hold, 10 reps each side
  • 1-2 sets
P3 – Split Lunge Jumps
  • 30 seconds
  • 3 sets
P3 – Lunge with Trunk Twist
  • 5 reps each side
  • 2 sets
Recovery – Quad Stretch
  • 30 sec hold
  • 2 reps boths sides
Recovery – Figure 4 Stretch
  • 30 sec hold
  • 2 reps both sides
Recovery – Hip Flexor Stretch
  • 3 reps held for 3 deep breaths
  • both sides
Recovery – Hip Release with a Ball
  • 2-3 sec hold each side
  • 10 reps per point of muscle tension attempting to be released
  • You can target 1-3 points of muscle stiffness
  • Do not sustain pressure on the ball for more than 10 sec. You run the risk of giving yourself a nerve compression injury this way.
Recovery – Foam Roller Tune Up Minimum 3 passes Max 5 passess for each segment of the Quads. Minimum 3 passes Max 5 passess for Hips Minimum 3 passes Max 5 passess for the Thorax
Mobility – Frog Stretch
  • 30 second hold
  • 2 sets
Mobility – Painter Stretch Trunk Mobility
  • 10x each side
  • 1-2 sets
Strength – Isolated Glute Medius
  • 10 sec hold, 10 reps each side
  • 1-2 sets
Strength – Bridge with Terminal Knee Extension
  • 10 sec hold, 10 reps each side
  • 1 set
Strength – Hip Dip: Lateral Core Strength
  • 5 sec hold, 10 reps each side
  • 1 set
Strength – Nordic Hamstring Curl
  • 7-10 reps
  • 1-2 sets
Strength – Corkscrew
  • 10-15 reps each side
  • 1-2 sets
Strength – Low Medium High Jumps
  • 20 seconds 10 sec rest
  • 8 sets
Strength – Plank
  • 100 seconds total
  • Rest as often as needed on your way to 100 sec to maintain good form
Strength – Rear Foot Elevated Split Squat
  • 10 reps, then hold last rep 10-30 seconds (to fatigue).
  • 2 sets each side
Warm Up – Dynamic Mobility Warm Up 4 reps each side each movement
ATP Yoga Flow Perform this for mobility and recovery on rest days or as movement prep on ski days.