Template Custom Program

Hey XXXX! Here is your strength training program.

What to Expect:

You will perform your "homework" exercises each day and two workouts each week; alternating between "Workout 1" and "Workout 2".

Consistency is key. 

Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

Watch the demonstration videos linked below to familiarize yourself with each movement.

Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you reach your fitness goals. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Sensory Bath: Perform this drill as described in the video; 30 seconds, 3x/day everyday

Ankle Circles: Perform these mobility drills as described in the videos, 10 circles, 3 sets, everyday

Toe Yoga: Perform this drill as described in the video; 30 seconds, 3x/day everyday

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Band Pull Apart: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

External Rotation Isometric: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Internal Rotation Isometric: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Seated Calf Raise: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Abduction Isometric - At Home: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Tabletop Heel Taps: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Dumbbell Overhead Press: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Banded Row: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Dumbbell Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.

Abdominal Crunch: Perform exercise as shown in video, 3 sets, 45-90 seconds each set.