Strength Session

Mobility (10-15 min)

• 90/90 Hip Stretch: 1 min each side
• 90/90 Active Transitions: 5-8 each direction (slow, controlled)
• World's Greatest Stretch: 5 reps each side
• Cat-Cow: 10 reps
• Band Pull-Aparts: 2x15
• Eccentric Calf Raises (off step): 2x10 each leg, 3-sec lowering
• Weighted Ankle Dorsiflexion: 2x30 sec each side (focus on left)

PT / Warmup (15 min)

• Clamshells: 2x15 each side
• Single Leg Glute Bridges: 2x8 each side (2-sec hold at top)
• Band Complex (medium band):
  • Lateral Walk: over and back
  • Diagonal Walk: forward and backward
  • Waddle Walk: forward and backward
• Terminal Knee Extensions: 2x15 each leg

Core + Row Complex (3 rounds)

Core (all 5, then row complex):

• Dead Bugs: 8 each side
• Pallof Press: 10 each side
• Plank Shoulder Taps: 10 each side
• Side Plank Clamshell: 8-10 each side
• Copenhagen Plank: 20-30 sec each side

Row Complex (incline bench, prone):

• Normal Row: 15 lb, 10-12 reps
• Palms Open Arms Back: 8 lb, 8-10 reps
• Fly: 3-5 lb, 8-10 reps
• Overhead Forward (neutral grip): 1-2 lb, 8-10 reps

Plyometrics (5-10 min)

• Plate Deep Squats with bounce: 2x8-10 @ 35-45 lb (glutes active throughout)
• Alternating Jump Lunges with hover: 2x4-5 each leg (hover 1-2 sec before jump)

Strength A

• Hex Bar Squat: 3x3-5 @ working weight
• Single Arm Row: 3x3-5 each arm @ 40 lb (3-sec eccentric)

Strength B

• Weighted Step-Ups: 3x3-5 each leg @ 2x20 lb DBs (at sides)
• Single Arm Incline Press: 3x3-5 each arm @ 30 lb

Optional: light band above knees for step-ups, press out throughout

Cool Down (5 min)

• Hip Flexor Stretch: 90 sec each side
• Figure-4 Stretch: 90 sec each side
• Foam Roll: IT band, quads (as needed)

Notes

Copenhagen Plank: Top leg on bench, squeeze down (adduction) to hold body up. Bottom leg hangs. Start with knee on bench if full version is too intense.

Row Complex: Stack all dumbbells at bench to cycle through without rest.

Step-Up Band: If banded step-ups help the right knee, keep them. If hip fatigues too fast, drop band for later sets.

Step-Up Form Cues:

• Drive through heel of working leg, not back foot
• Keep pelvis level—don't let opposite hip drop
• Knee tracks over 2nd/3rd toe, actively press into band
• Descent is the work: slow and controlled (3 sec down)
• Stay tall through torso, no forward lean
• Right side: consciously load into hip, feel glute engage before you push