LB INJURY TEMPLATE

DAY 1 DAY 2
Core Core
Chop Option Lift Option
ISO Option ISO Option

Lift Lift

Squat Pattern

1-LEG SQUAT TO BOX

A1
**Choose a
unilateral
movemement that
➡ (NON-INJURED LEG A1 Upper Body Power ➡ MEDBALL SEATED CHEST
TOSS
can be assisted if ONLY)
needed**

Seated Horizontal Seated Lower Body BAND SEATED LEG CURL

A2
Row
➡ CABLE SEATED 2-ARM
ROW
A2
Corrective
➡ (NON-INJURED LEG
**Bilateral** **Posterior bias** ONLY)

1-LEG GLUTE BRIDGE OFF

B1 Short Lever Hinge ➡ BENCH (NON-INJURED B1 Horizontal Push ➡ BB BENCH PRESS
LEG ONLY)

Seated Vertical
Upper Body
B2
Press

**Alternating or
➡ 2DB SEATED OH PRESS
(BACK SUPPORTED)
B2
Corrective
➡ BAND UNDERHAND GRIP
PULL APART
**Posterior bias**
Unilateral**

Squat Pattern
1-LEG SQUAT TO BOX
C1
Upper Body
Corrective/
Accessory
➡ 2DB OR 2PLATE SEATED
BENT-OVER REVERSE FLY
C1 **Change Tempo
for different
➡ (NON-INJURED LEG
variety/Stimulus** ONLY)

Long Lever Hinge

1-LEG STANDING CALF 1-LEG RDL
C2
Lower Body
Corrective/
Accessory
➡ RAISE (NON-INJURED C2 **Start assisted,
progress/regress
➡ (NON-INJURED LEG
LEG ONLY) as necessary) ONLY)

Corrective,
C3 Accessory, Stretch,
Relevant Finisher
➡ 2DB HAMMER CURL (21's)
Corrective,
C3 Accessory, Stretch,
Relevant Finisher
➡ CABLE SEATED OH TRICEP
EXTENSION (27's)