PREHAB PROGRAM

NAME OF THE PLAYER ARSLAN S

PROFICIENCY
PROGRAM Core Stability (Alternate Days)
Date: 8/1/2018

Exercise Rest SESSION 1 SESSION 2 SESSION 3

Warm Up
Mobility Drills
Core SESSION DATA SESSION DATA SESSION DATA
Reps 8 8 8 Reps 8 8 8 Reps 8 8 8
Dead Bugs 90 Sec Hold Hold Hold
Load Load Load
Reps 1 1 1 Reps 1 1 1 Reps 1 1 1
Prone Planks 90 Sec Hold 60 60 60 Hold 60 60 60 Hold 60 60 60
Load Load Load
Reps 2 2 2 Reps 2 2 2 Reps 2 2 2
Side planks 90 Sec Hold 30 30 30 Hold 30 30 30 Hold 30 30 30
Load Load Load
Reps 2 2 2 Reps 2 2 2 Reps 2 2 2
SL GLUTE BRIDGE
WITH MED BALL 90 Sec Hold 30 30 30 Hold 30 30 30 Hold 30 30 30
Load Load Load
Reps 8 8 8 Reps 8 8 8 Reps 8 8 8
Clamshells 90 Sec Hold Hold Hold
Load Load Load
Reps 8 8 8 Reps 8 8 8 Reps 8 8 8
FIRE HYDRANTS 90 Sec Hold Hold Hold
Load Load Load
NAME OF THE PLAYER Rohan amladi
PROFICIENCY
PROGRAM UPPER LIMB (TWICE A WEEK)
Date: 11/6/2019

Exercise Rest SESSION 1 SESSION 2 SESSION 3

Warm Up
Mobility Drills
Core SESSION DATA SESSION DATA SESSION DATA
Reps 5 5 5 Reps 5 5 5 Reps 5 5 5
CHIN TUCKS 90 Sec Hold 15 15 15 Hold 15 15 15 Hold 15 15 15
Load Load Load
Reps 5 5 5 Reps 5 5 5 Reps 5 5 5
PEC STRETCH ON WALL 90 Sec Hold 15 15 15 Hold 15 15 15 Hold 15 15 15
Load Load Load
Reps 10 10 10 Reps 10 10 10 Reps 10 10 10
SLEEPERS STRETCH 90 Sec Hold Hold Hold
Load Load Load
Reps 10 10 10 Reps 10 10 10 Reps 10 10 10
IYTWs 90 Sec Hold Hold Hold
Load Load Load
Reps 10 10 10 Reps 10 10 10 Reps 10 10 10
TB EXTERNAL
ROTATION AT 45 DEG 90 Sec Hold Hold Hold
Load Load Load
Reps 10 10 10 Reps 10 10 10 Reps 10 10 10
TB EXTERNAL
ROTATION AT 0 DEG 90 Sec Hold Hold Hold
Load Load Load
Reps 10 10 10 Reps 10 10 10 Reps 10 10 10
SCAPULAR PUSH UPS 90 Sec Hold Hold Hold
SCAPULAR PUSH UPS 90 Sec
Load Load Load
 PREHAB PROGRAM

NAME OF THE PLAYER Rohan amladi

PROFICIENCY
PROGRAM LOWER LIMB (TWICE A WEEK)
Date: 11/6/2019

Exercise Rest SESSION 1 SESSION 2 SESSION 3

Warm Up
Mobility Drills
Core SESSION DATA SESSION DATA SESSION DATA
Reps 1 1 1 Reps 1 1 1 Reps 1 1
FIGURE OF 4 STRETCH 90 Sec Hold 30 30 30 Hold 30 30 30 Hold 30 30
Load Load Load
Reps 1 1 1 Reps 1 1 1 Reps 1 1
PIGEON STRETCH 90 Sec Hold 30 30 30 Hold 30 30 30 Hold 30 30
Load Load Load
Reps 1 1 1 Reps 1 1 1 Reps 1 1
BENCH QUAD STRET 90 Sec Hold 30 30 30 Hold 30 30 30 Hold 30 30
Load Load Load
SL MED BALL Reps 10 10 10 Reps 10 10 10 Reps 10 10
CATCHES ON FOAM 90 Sec Hold Hold Hold
PAD Load Load Load
SESSION 3

ESSION DATA
1
30

1
30

1
30

10