Offseason Level 1

Offseason Phase 1

OFF – L1 – P1 – W1 – HA

Movement
Reps/Breaths
90/90 Hamstrings with overhead reach
2x regular, 3x w/ reach
Side Lying Quad Stretch
x3-5 breaths (~30 seconds)
Side Lying Rotation x6
Adductor with Lat Stretch
x3-5 breaths (~30 seconds)
Posterior Hip Stretch
x3-5 breaths (~30 seconds)
All Fours into Squat x5
Toe Touch to Spiderman Reach
x3 each side
Elbow Split Squat
x8 each side
SLDL in place
x8 each side
Movement Reps
Reverse Crawl
x16 steps
Elbow to knee march
x10 fwd/back
Low Shuffle Push
x10 each
Forward/Backward March
x10 yards
Forward/Backward Skip
x10 yards
A Running Low
3×10 yards
 
Movement Sets Reps EICR
A1 Load Pause Box Jump 2 6
A2 ½ Kneel Cable Lift 2 6 ea 2:0:2:0
*30 seconds between exercises, 60 seconds between sets, 10 seconds between sides
 
Movement Sets Reps EICR
B1 DB Goblet Squat or KB Goblet Squat 2 6 2:3:1:0
B2 ½ Kneel LM Press (opp) 2 6 ea 2:3:1:0
*30 seconds between exercises, 60 seconds between sets, 10 seconds between sides
 
Movement Sets Reps EICR
C1 1 DB Split Squat 2 6 ea 2:3:1:0
C2 All Fours Hold 2 20sec
C3 Short Seated Pulldown 2 6 2:3:1:0
*30 seconds between exercises, 60 seconds between sets, 10 seconds between sides