SC Phase 1: Healthy Human Foundations

Week 1, Day 1 - Healthy Human- Lower Body

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
Let’s get straight to it! The goal of this phase is to improve movement quality and become a healthier human! Yes, our athletes often get direct athleticism
gains from this phase BUT what really matters is laying the foundation for big gains later.

If you’re extremely advanced and you’ve been consistently sprinting for a long time, you may add a few sprints at the end of the workout if you want. But for
most athletes we strongly advise to build the base before beginning any full speed sprinting.

Let’s clear up any confusion on reps/sets. On all agility, plyometric, strength or mobility exercise we work BOTH sides equally. So if you see 2 reps on an
exercise, that means 2 to EACH SIDE (4 total reps per set). Now, on sprinting drills if it says 4 reps that means 4 total.

Remember, we don’t know your body or your individual limitations. You have to train according to your current level and limitations. For some people this
program may be too intense, which means you have to cut back on total sets/reps and skip the drills that you haven’t fully mastered the form.

We NEVER train through tendon pain, joint pain or any other injuries. If you have any pain, please stop the program and get an assessment by a physical
therapist in order to identify the issue. Always remember that sprinting, plyometrics, agility and strength training are high intensity forms of exercise and
injuries can occur if we don’t train according to our current level or perform any exercise with improper form. We want to train hard, but more importantly we
want to train smart.

Let’s build!

Exercise Sets Reps Weight Distance Time Rest Notes

Overview/Reminders 1 00:03:00 --:-- min
Warmup PRI 90/90 Reset 1 5 0 sec
Dynamic Warm Up 2 1 1 --:-- min
Shin Angle Flow 2 5 0 sec
Hip Internal Rotation Series 1 5 0 sec
3D Band First Step 3 6 1:00 min
Deceleration Progressions 3 10 45 sec
Accel/Decel Foundations
Lateral Accel/Decel Progressions 3 10 45 sec
A Walk 2 10.00 yds 30 sec
A March 2 10.00 yds 30 sec
Vertical Drills A Skip 2 10.00 yds 30 sec
A Switch 2 10.00 yds 30 sec
Triple A 2 10.00 yds 30 sec
 Shoulder Harness Overview 1 1 --:-- min
Harness Drills Shoulder Harness March 2 10.00 yds 1:00 min
Shoulder Harness Acceleration Bound 2 10.00 yds 1:00 min
Posture Hold 2 00:00:10 45 sec
Wall Drills Load and Lift 2 5 45 sec
Switches 2 5 45 sec
Extensive Jumps (Knee Dominant) 2 15 1:00 min
Plyometrics
Extensive Jumps 4 Way (Ankle Dominant) 2 00:01:00 1:00 min
Overcoming Glute Isometric 3 00:00:10 30 sec
Strength
Ball of Foot RFESS Iso 3 00:00:20 1:00 min
Copenhagen Adductor Hold 2 00:00:20 30 sec
Superset
Post Chain Plank 2 00:00:20 30 sec
Optional Static Stretch 1 00:00:15 --:-- min
Recovery 7/11 Breathing 1 00:03:00 --:-- min
Post Workout Shake 1 1 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

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