Remedial PT Program Spring 2015

Mon

Tues

Wed

Thurs

Fri

(Speed)

(Strength)

(Mock PRT)

(Long Slow Distance)

(Strength)

Column B + 30-min
Column A
OR
45-min Column A

Column C
OR
Column D

2-min Curl-Ups
2- min Push-Ups
1.5-mile Run

Column B + 20-min
Continuous Run
OR
45-min Continuous Run

Column C
OR
Column D

Column A

Column B

Column C

Column C, Cont.

(Speed)

(Introductory Strength)

(Body Weight Strength)

(Body Weight Strength)

5 Rounds of the Following UB Circuit:

5 Rounds of the Following LB Circuit:

8-10 sets of 300-yd Shuttles

(2-min rest between sets)

Push-Up / Plank Runner Double Pyramid

(i.e., 1 P/U, 1 P/R; 2 P/U, 2 P/R; 10
P/U, 10 P/R; 10 P/U, 10 P/R; 9 P/U, 9
P/R; 1 P/U, 1 P/R)

Have MIDN pair-up (i.e., Identify a

Partner 1 & Partner 2)
8-10 sets of 200-m Sprints
(Work:Rest ratio of 1:5)

Perform 5 Rounds of the Following

Circuit alternating Partners:
30-sec Curl-Ups (w/ Partner 2
holding Partner 1s feet)
30-sec Push-Ups

10-15 Reps (4-count)

Bicycles
Plank Runners
Ab Crunches
Flutter Kicks
Unicycles
5-10 Reps (Echo Count)
Standard Push-Up (P/U)
Narrow P/U
Staggered P/U (Rt hand forward)
Staggered P/U (Lt hand forward)
Wide P/U
30 sec - 1-min Hold
Plank
Right Side Plank
Left Side Plank
Isometric Push-Up
Glute Bridge
200-m Sprint

10-15 Reps (4-count)

Lying Hip Abductors (Rt Leg)
Lying Hip Abductors (Lt Leg)
Glute Bridge March
Clam Shell (Rt Leg)
Clam Shell (Lt Leg)
5-10 Reps (4-Count)
Squat w/ Kick
Alternating Low Lateral Squat
Alternating Inverted Hamstrings
Split Squat (Rt Leg forward)
Split Squat (Lt Leg Forward)
30 sec - 1-min Hold
V-Squat
1-Leg Crab Stance (Rt Leg)
1-Leg Crab Stance (Lt Leg)
Quad
Glute Bridge
200-m Sprint

Column A

Column B

(Speed)

(Introductory Strength)

Column C

Column D

(Body Weight Strength)

(Strength w/ Equipment)

5-7 Rounds of the Following Circuit (30sec - 1-min Hold):

4-5 sets of 400-m Sprints

(Work:Rest ratio of 1:1)

Quad
Split Squat (10-15 reps per leg)
1-Leg Crab Stance
V-Squat
Glute Bridge

5-7 Rounds of the Following Circuit

(10-15 reps ea.):
2-3 sets 800-m Sprints
(Work:Rest ratio of 1:1)
4 Rounds of the Following Circuit:

10 Rounds of 10 Burpees
followed by 40-yd Sprints
(2-min rest between sets)

50-yd Bouts of the Following

Exercises (2-3 times each):

Skipping
High Skipping
Bounding
High Knees
Butt Kicks
Carioca
Broad Jump

Push-Up Clock to the Right (1015 reps)

15-25 Bicycles (4-Count)
Push-Up Clock to the Left
15-25 Bicycles

Split Squats
Quad-2-Push-Up
Squat Jumps
Plank Runners
Burpees

5-7 Rounds w/ Resistance Tubing

(10-15 reps ea.):

Biceps Curl
Lateral Raise
Bent Over Row
Pec Fly
Chest Press

5 Rounds of an Isometric Hold Circuit:

1-min Isometric Push-Up

1-min Plank
1-min Right Side Plank
1-min Left Side Plank
2-min Glute Bridge

5-7 Rounds of the Following High

Intensity Circuit (10-15 reps ea.):

Plank Runners
Cadence Push-Up
Bicycles
Quad-2-Push-Up
300-yd Shuttle

5-7 Rounds of the following Circuit

using Resistance Tubing (10 reps ea.):

Squat w/ Overhead Press

Bent Over Ts
Split Squat
Bent Over Row
Bent Knee Lateral Walk

Recommended Cool-Down Stretches