U19 PRE & IN-SEASON

STRENGTH & CONDITIONING

PROGRAMME

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Waiver and Release of Liability

(Read Carefully before performing any one of the prescribed tests)

I understand that there are risks involved in participating in any exercise program contained within
this manual. In consideration for being allowed to utilize the information in this manual, I agree that
I will assume the risk and full responsibility for determining the need for medical clearance from my
physician and obtaining such clearance. I agree to waive and release any and all claims, suits, or
related causes of action against the Discovery High Performance Centre and the Sports Science
Institute of South Africa, from any loss, damage, illness or injury that I may suffer or endure when
participating in the sports specific programme contained here in.

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General Stretching Guidelines:

The importance of stretching

Musculoskeletal injuries form a large proportion of injuries reported in sport. It is also well
documented that there are many potential causes for muscle injuries and these include
both extrinsic and intrinsic risk factors. Potential intrinsic risk factors for muscle injury
include previous injury, muscle strength imbalances, muscle fatigue, biomechanical
abnormalities, and musculoskeletal inflexibility. A decrease in musculoskeletal flexibility has
been associated with an increase in risk to injury. Furthermore, it has been documented
that flexibility training (stretching), using a variety of techniques, can effectively increase
musculotendinous unit (MTU) range of motion in human subjects. External factors are
factors that could influence leg and arm movements. The trunk needs to support and absorb
these forces in order for the muscles and joints to function and perform in the most
effective, strongest and safest position. The use of flexibility training (regular stretching) as a
means increasing flexibility is widely advocated, and 1) is an important component in the
design of a rehabilitation program following injury or surgery, 2) can possibly alter the risk of
injuries or 3) may alter (improve or reduce) sports performance.

Warm up

The objective of the warm-up is three-fold. 1) It assists in injury prevention due to the
physiological benefits achieved 2) it creates an environment for physical preparation and 3)
the warm-up assists in the mental preparation of the participant.

Physiological Benefits include the following:

1) An increased core temperature due to the muscles that start producing heat
from an increased physical workload.
2) An increase in the body temperature to 39 degrees will assist in improving
flexibility up to 20%. This is due to the fact that warm muscles can contract and
relax more quickly (improved speed and efficiency of contraction and relaxation),
is more elastic and therefore decreases the risk of injury.

The warm up should include dynamic stretching. During dynamic stretching, the limb is
moved (usually rapidly) to the end of its ROM where the stretch sensation is felt, either
passively by the clinician or actively by the subjects themselves.

Cool down

The cool down session is done at the end of the session or after the competition. The cool
down session is used to return the body to normal and to return the heart rate to resting.
The cool down session would comprise mainly of static stretching. Static (also referred to as
slow or passive stretching) is the most common method of stretching that is used by
athletes, coaches and therapists.

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Football, or Soccer, is a world-wide sport spanning every continent. Its popularity within the
young populations of many countries is clearly evident. Thus there has been a trend of
increasing scientific evidence of the effects of “complimentary and /or cross training”.

Christou et al. examined the effects of a progressive resistance training program, in addition
to soccer training, on the physical capacities of male adolescents. They implemented a 16
week training programme by engaging a group of adolescent football players and compared
the results of the investigation to results of a another two groups of adolescents (one group
performed only football training, while the other group acted as a “control” group and did
no structured exercise). Pre-tests were conducted on the adolescent’s upper and lower
body strength, agility, explosive power and speed. The researchers concluded that soccer
training alone improves the maximal strength and agility of the lower limbs more than what
is gained through normal growth. The addition of resistance training, however, improves
maximal strength of the upper and the lower body, vertical jump height and 30-m speed
more than soccer training alone. Thus, the combination of soccer and resistance training
could be used for an overall development of the physical capacities of young players. 1

Kotzamanidis et al. set out to determine the effects of a combined high-intensity strength
and speed training programme on running and jump ability of soccer players. Pre-tests were
conducted to establish the players’ vertical jump performance (squat jump,
countermovement jump, and drop jump). The 30-meter dash and 1 repetition maximum
(1RM) tests were used for running speed and strength evaluation respectively. Through
their investigation the researchers found that the application of a combination of a
resistance and speed training programme improved the players’ performance far more in
terms of the 30-metre dash, squat jump, and countermovement jump. They therefore
concluded that “the combined resistance and running-speed program provides better
results than the conventional resistance training, regarding the power performance of
soccer players”.2

As previously stated, the amount of football-related research involving the effects of

strength training on the effects of football performance is vast. The studies mentioned
above show the benefit of an implication of strength-based training into the football
training programme1. A combination of a speed training programme in conjunction with this
has been shown to have an even greater effect on performance.2 Therefore, included in this
package is a detailed strength, stability, mobility and speed training programme that should
be used to supplement your football-specific training components.

Soccer is the world’s most followed sport and this holds true in South Africa. A case study
that we recently presented at the South Africa Sports Medicine Association conference
showed that our average soccer player is the size of the smallest player competing in the
English Premier league. Further adding to this, in a study done by Durandt et al, they
showed that our soccer players are smaller, weaker and less fit then the national level
hockey players. Bearing this in mind it is no doubt that strength and conditioning is a crucial
part of all soccer players training routines. We have therefore developed a soccer specific
training programme for various age groups, U13, U17 and open.
1
CHRISTOU, MARIOS; SMILIOS, ILIAS; SOTIROPOULOS, KONSTANTINOS; VOLAKLIS,
KONSTANTINOS; PILIANIDIS, THEOFILOS; TOKMAKIDIS, SAVVAS P, Effects of Resistance
4
Training on the Physical Capacities of Adolescent Soccer Players, Journal of Strength &
Conditioning Research: November 2006
2
KOTZAMANIDIS, CHRISTOS; CHATZOPOULOS, DIMITRIS; MICHAILIDIS, CHARALAMBOS;
PAPAIAKOVOU, GIORGOS; PATIKAS, DIMITRIS, The Effect of A Combined High-Intensity
Strength and Speed Training Program on the Running and Jumping Ability of Soccer Players,
Journal of Strength & Conditioning Research: May 2005

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 STATIC STRETCHES
EXERCISE SETS TIME

CALF
1 15- 30 sec

HAMSTRINGS
1 15- 30 sec

HIP FLEXOR
1 15- 30 sec

GROIN
1 15- 30 sec

PIRIFORMIS
1 15- 30 sec

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LAT STRETCH
1 15- 30 sec

CHEST
1 15- 30 sec

LOWER BACK
1 15- 30 sec

TRICEP
1 15- 30 sec

NECK
1 15- 30 sec

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 DYNAMIC STRETCHES
EXERCISE SETS TIME

CALVES
1 15- 30 sec

HAMSTRINGS
1 15- 30 sec

ABDUCTORS & ADDUCTORS

1 15- 30 sec

GROIN
1 15- 30 sec

CHEST
1 15- 30 sec

SHOULDERS
1 15- 30 sec

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NECK
1 15- 30 sec

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 SELF MYOFASCIAL RELEASE
(Lower Body)
EXERCISE SETS TIME

SMR or ‘Foam rolling’ should be performed prior to training. Each

movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.

LOWER BACK

1 15- 30 sec

HAMSTRINGS

1 15- 30 sec

ITB

1 15- 30 sec

QUADRICEPS

1 15- 30 sec

GLUTES

1 15- 30 sec

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CALVES

1 15- 30 sec

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 SELF MYOFASCIAL RELEASE
(Upper Body)
EXERCISE SETS TIME

SMR or ‘Foam rolling’ should be performed prior to training. Each

movement should be performed for the duration of 20s. The
movement should be held for an additional 10s on ‘trigger points’.

LOWER BACK

1 15- 30 sec

UPPER BACK

1 15- 30 sec

CERVICAL SPINE

1 15- 30 sec

SHOULDER

1 15- 30 sec

LATS

1 15- 30 sec

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CHEST

1 15- 30 sec

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Weekly Training Schedules:

Phase Two: Pre Season

Phase 2A: 11th February – 28th February (3 weeks)

Day Session 1
Monday Medicine Ball and Plyo
1
Tuesday SAQ 1
Wednesday Field Session 1
Thursday Strength Session 1
Friday Medicine Ball and Plyo
2
Saturday Field Session 2
Sunday Rest

Phase 2B: 1nd March – 31th March (4 weeks)

Day Session 1
Monday Medicine Ball and Plyo
1
Tuesday SAQ 2
Wednesday Field Session 1
Thursday Beastly 1
Friday Medicine Ball and Plyo
2
Saturday Field Session 2
Sunday Rest

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 Phase Three: In Season
Phase 3: 1st April – 30th September (24 weeks)

Day Session 1
Monday Legs 4 & LBP
Tuesday Beastly 2
Wednesday Rest
Thursday Core 2
Friday Rest
Saturday Match
Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest

(Alternate every 4 weeks or every month)

Day Session 1
Monday Medicine Ball and Plyo
1/2 (Alternate every 4
weeks)
Tuesday Strength 2
Wednesday Rest
Thursday Core 3 & LBP
Friday Rest
Saturday Match
Sunday Rest
Perform 3 weeks of exercise followed by 1 week of active rest

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 LOWER BODY PROPRIOCEPTION
Exercise Sets & Reps % RM

SINGLE LEG AIREX BALANCE 1 MINUTE PER FOOT BW

BW
 Toes pointing forward
 Toes pointing inward BW
 Toes pointing outward BW

SINGLE LEG HALF SQUATS ON BOSU 10 PER LEG BW

BW
BW
BW

SINGLE LEG HOPS OVER ROPE ON FLOOR 1 MINUTE PER FOOT BW

BW
BW
BW

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 MEDICINE BALL & PLYO 1
Exercise Sets & Reps % RM

WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)

PREPERATION EXERCISES:
 20KG BARBELL SQUATS (2 x 10)
 THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)

VERTICAL JUMP Week 1: 3 x 6 BW

Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest

MEDICINE BALL ROTATIONAL THROWS Week 1: 3 x 6 5KG

Week 2: 3 x 8 5KG
Week 3: 4 x 6 5KG
Week 4: Rest

BROAD JUMP Week 1: 3 x 6 BW

Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest

MEDICINE BALL SLAMS (WITH JUMP) Week 1: 3 x 6 5KG

Week 2: 3 x 8 5KG
Week 3: 4 x 6 5KG
Week 4: Rest

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BOX JUMPS Week 1: 3 x 6 BW
Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest

BARBELL SQUAT Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

BENT OVER ROWS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

BENT LEG DEAD LIFTS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

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 SAQ 1
Exercise Sets & Reps

WARM UP AND DYNAMIC STRETCH

LADDER WORK Week 1: 2 x 8

Week 2: 3 x 8
Week 3: 3 x 8
Week 4: Rest
Week 5: 2 x 8
Week 6: 3 x 8
Week 7: 3 x 8
Week 8: Rest

1. SINGLE FOOT PER BLOCK WITH 10 METRE SPRINT

2. DOUBLE FOOT HURDLE HOPS
3. SIDE WAYS STEPPING THROUGH LADDER WITH 10 METRE SPRINT
4. IN AND OUTS WITH 10 METRE SPRINT (3RD DIAGRAM)
5. LATERAL BOUNDING (SET UP 6 CONES IN ZIG-ZAG FASHION. LEAP OFF LEG TO EACH
CONE AND SPRINT AFTER FINAL CONE)
6. 3 POINT START WITH 15 METRE SPRINT
COOL DOWN AND STATIC STRETCHING

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 FIELD SESSION 1
Exercise Sets & reps

1. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35 Week 1: x 3

seconds and then repeat. Week 2: x 3
Week 3: x 4
Week 4: Rest
Week 5: x 3
Week 6: x 4
Week 7: x 4
Week 8: Rest

2. Starting on one corner run along the goal line of the field at 70% of your
maximum. Then jog the touch line (40% of your maximum) up until the small
box line. Sprint this at 70% of your maximum until you reach the opposite
touch line. Jog along the touch line until you reach the big box. Follow the
previous instructions until you have covered the whole field. This is one set.
Rest 3 minutes and then repeat.

3. Perform repeated sprints for a time of 30 seconds (continuous). Rest 35

seconds and then repeat.

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 STRENGTH 1
Exercise Sets & Reps % RM

PIKE TO STRIDER Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest

QUAD TO HAMSTRING Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest

BIRD DOG Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest

GLUTE CIRCUMDUCTION Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest

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ALTERNATING DUMBBELL BENCH PRESS Week 1: 3 x 10 70
Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

DUMBBELL SHOULDER PRESS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

SINGLE ARM CABLE ROWS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

DUMBBELL CURLS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

ROPE TRICEP EXTENSIONS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

CABLE CROSS OVERS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

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 MEDICINE BALL & PLYO 2
Exercise Sets & Reps % RM

WARM UP (5-10 MINUTES CYCLE & DYNAMIC WARM UP)

PREPERATION EXERCISES:
 20KG BARBELL SQUATS (2 x 10)
 THERABAND INTERNAL/EXTERNAL ROTATION (2 x 10)
MEDICINE BALL TRUNK ROTATIONS Week 1: 3 x 6 5KG
Week 2: 3 x 8 5KG
Week 3: 4 x 6 5KG
Week 4: Rest

SIT UP WITH OVERHEAD MEDICINE BALL THROW Week 1: 3 x 6 5KG

Week 2: 3 x 8 5KG
Week 3: 4 x 6 5KG
Week 4: Res

BOX JUMPS Week 1: 3 x 6 BW

Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest

SEATED MEDICINE BALL ROTATIONAL THROW Week 1: 3 x 6 3KG

Week 2: 3 x 8 3KG
Week 3: 4 x 6 3KG
Week 4: Rest

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DEPTH JUMPS WITH 10M ACCELERATION Week 1: 3 x 6 BW
Week 2: 3 x 8 BW
Week 3: 4 x 6 BW
Week 4: Rest BW

BENT OVER ROWS Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

BARBELL SQUAT Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

DEAD LIFT Week 1: 3 x 10 70

Week 2: 3 x 12 65
Week 3: 4 x 10 70
Week 4: Rest

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 FIELD SESSION 2
Exercise Sets & reps

1. Place 6 cones spaced every 10 meters. Sprint 10 meters, and then walk 50 meters. Week 1: x 3
Turn and sprint 20 meters and walk 40 meters. Continue in this fashion until you Week 2: x 3
have sprinted the full 60. This is one set. Rest 3 minutes and then repeat.
Week 3: x 4
Week 4: Rest
Week 5: x 3
Week 6: x 4
Week 7: x 4
Week 8: Rest

2. Perform 4 x 100m sprints across the field continuously. Rest 3 minutes and then
perform the next repetition.

3. Perform 10 x 20 meter shuttle runs in less than 50 seconds. Rest 50 seconds and
then repeat.

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 SAQ 2
Exercise Sets & Reps

WARM UP AND DYNAMIC STRETCH

AGILITY WORK Week 1: 2 x 8

Week 2: 3 x 8
Week 3: 3 x 8
Week 4: Rest
Week 5: 2 x 8
Week 6: 3 x 8
Week 7: 3 x 8
Week 8: Rest

1. WEAVE THROUGH AGILITY POLES WITH 10 METRE SPRINT

2. WEAVE THROUGH AGILITY POLES (SIDEWAYS) WITH 10 METRE SPRINT
3. DOUBLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT
4. SINGLE FOOT HURDLE HOPS (6 HURDLES) WITH 10 METRE SPRINT

COOL DOWN AND STATIC STRETCH

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 BEASTLY 1
Exercise Sets & Reps % RM

PERFORM EACH EXERCISE CONTINUOUSLY BACK-TO-BACK. ONCE YOU HAVE PERFORMED THE COMPLETE ROUND OF
EXERCISES, REST 5 MINUTES, THEN PERFORM THE FOLLOWING SET.

BODY WEIGHT REVERSE BOSU PUSH UPS Week 1: 3 X 12 BW

Week 2: 4 X 10 BW
Week 3: 4 X 12 BW
Week 4: Rest

DUMBBELL SQUATS Week 1: 3 X 12 65

Week 2: 4 X 10 70
Week 3: 4 X 12 65
Week 4: Rest

BODY WEIGHT REVERSE BENCH PULL UPS Week 1: 3 X 12 65

Week 2: 4 X 10 70
Week 3: 4 X 12 65
Week 4: Rest

MEDICINE BALL SLAMS Week 1: 3 X 12 5KG

Week 2: 4 X 10 5KG
Week 3: 4 X 12 5KG
Week 4: Rest

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MEDICINE BALL RUSSIAN TWISTS Week 1: 3 X 12 5KG
Week 2: 4 X 10 5KG
Week 3: 4 X 12 5KG
Week 4: Rest

ROW Week 5: 300 Metres MAX. EFFORT

Week 6: 300 Metres
Week 7: 300 Metres

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 LEGS 4
Exercise Sets & Reps % RM

DUMBBELL SQUATS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

LEG EXTENSIONS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

CABLE ABDUCTION Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

CABLE ADDUCTION Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

PRONE HAMSTRING CURLS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

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CABLE HIP FLEXION Week 1: 10;10;8 70;70;75
Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

NORDIC LEANS Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

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 CORE 2
Exercise Sets & Reps % RM

PIKE TO STRIDER Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

QUAD TO HAMSTRING Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

BIRD DOG Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

GLUTE CIRCUMDUCTION Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

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PELVIC TILTS Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

SINGLE LEG BRIDGE ON BALL Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

CONTRALATERAL CRUNCH Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

CYCLE ABS Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

PEZZI PLANK WITH ROLLS (ROLL FOREARMS LEFT AND RIGHT) Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

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PUSHUPS ON PEZZI Week 1: 10;10;8 BW
Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

SHOULDER STEP UPS Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

PLANK UP AND DOWNS Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

PLANK ON PEZZI WITH MOUNTAIN CLIMBERS Week 1: 10;10;8 BW

Week 2: 10;10;8;8 BW
Week 3: 10;8;6;6 BW
Week 4: Rest

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 STRENGTH 2
Exercise Sets & Reps % RM

BARBELL SQUATS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

BENCH PRESS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

LEG EXTENSIONS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

LATISSIMUS DORSI PULL DOWNS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

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PRONE HAMSTRING CURLS Week 1: 10;10;8 70;70;75
Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

DUMBBELL SHOULDER PRESS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

NORDIC LEANS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

CABLE HIP FLEXION Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

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 CORE 3
Exercise Sets & Reps % RM

PIKE TO STRIDER Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

QUAD TO HAMSTRING Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

BIRD DOG Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

GLUTE CIRCUMDUCTION Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

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CRAB WALKS (FORWARDS/BACKWARDS, SIDE/SIDE) Week 1: 20 THERABAND
Week 2: 20
Week 3: 20
Week 4: Rest

TERMINAL KNEE EXTENSIONS Week 1: 20 THERABAND

Week 2: 20
Week 3: 20
Week 4: Rest

SINGLE LEG SQUATS ON AIREX Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

GLUTE KICKBACKS Week 1: 10;10;8 70;70;75

Week 2: 10;10;8;8 70;70;75;75
Week 3: 10;8;6;6 70;75;80;80
Week 4: Rest

PEZZI KNEE TUCKS WITH TWIST Week 1: 20 BW

Week 2: 20 BW
Week 3: 20 BW
Week 4: Rest BW

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38