Albert Restorative Movement 1

Lower Body focused, 2-3 days a week program --> complete for 4 weeks and re-assess
Sequence Exercise Sets Reps
Warmup1 Exercise Bike 1 5-10 minutes
Warmup2 Wall Squat with low reach 2 5 breath cycles
Supinationrestoration1 SS RFE heel lowers 4 8 E.S.
Supinationrestoration2 Neutral grip DB/TB RDL w/toe elevation 4 6
FERrestorarion1 Hooklying pelvic tuck 4 3x30 seconds
FERrestoration 2 High Box Goblet/Front Squat 4 10
FERrestoration 3 RFE Split Squat w/Ipsilateral weight 4 8 E.S.

Actually Decent Speed Project P1

Acceleration and Max Velocity Focused, 1 day per week program, 4 weeks, no re-assessment Program Goals
- Teach using cons
Sequence Exercise Sets Reps how to project hor
Warmup1 Jogging Until Warmed Up during Acceleratio
- Reduce GCT's wh
Warmup2 Wave leaps Until Warmed up Velocity
AccelerationActivation2 Band resisted accel efforts 1 6 (80% effort) - Achieve greater f
'building' and 'bou
MaxVelocityActivation1 Knee Level Switches 2 5 x 5 metres respective phases
MaxVelocityActivation2 Scissor Bounds into Sprint 2 3 x 20 metres - Improve shapes a
leg retraction thro
Main series 30 metre efforts 1 10 specific drills
ement 1
Program Goals
- Clean up Squatting
Patterns by restoring
Femoral External Rotation
and Foot Supination
- Drive Upper Back
Posterior Expansion
- Teach the Tuck to
improve trunk movement
options

roject P1
Program Goals
- Teach using constraints
how to project horizontally
during Acceleration
- Reduce GCT's when in Max
Velocity
- Achieve greater feeling of
'building' and 'bouncing' in
respective phases
- Improve shapes and swing
leg retraction through
specific drills