PRECISION SPORTS PERFORMANCE
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Warm-Up (do prior to each workout)

  • Hip Flexor Stretch    2x:30 each leg    
  • Groin Stretch    2x:30 each leg    
  • Ankle Mobility    2x6x:05 each foot    
  • 90/90 IR    2x:30  each way    
  • 90/90 ER    2x:30 each way     
  • T-Spine Rotations    2x10 each side    
  • Pec Stretch    2x:30    
  • T-Spine Hold    2x:30    
  • Hip 4-Way    2x15 each    
  • MB Circuit    2x20 each    
  • Pelaton    3min bike ride 70%

Day 1

  • A)
    • Split Squat - 3 x 12
    • Bent Over Rear Delt - 3 x 15
    • Alt. Hip Flexion - 3 x 10 each
  • B)
    • Elevated Feet Glute Bridge - 3 x 20
    • Eccentric Push Up (5 sec.) - 3 x 8
    • Side Plank - 3 x 20 sec. / each
  • C)
    • Lying Skull Crushers - 3 x 20
    • DB 21's - 3 x 21
    • Plank with Leg Lift - 3 x 12 each
Conditioning 
  • Pelaton
    • 6 x 6
    • 10 sec. On (100%) / 40 sec. Off (50%)
    • 2 Minute Rest Between Sets

Day 2

  • A)
    • Stationary Side Lunge - 3 x 10 each
    • Bent Iso DB Row - 3 x 12 each
    • Bear Hold - 3 x 20 sec.
  • B)
    • Single Leg Glute Bridge - 3 x 12 each
    • Seated Alt. Press - 3 x 10 each
    • Shoulder Taps - 3 x 10 each
  • C)
    • Close Grip Push Ups - 3 x 15
    • Iso Bicep Curls - 3 x 15 each
    • Side Plank Taps - 3 x 12 each
Conditioning 
  • Pelaton
    • x 12
    • 30 sec. On (100%) / 30 sec. Off (50%)​

Day 3

  • A)
    • Bulgarian Squat - 3 x 8 each
    • Superman with Retraction - 3 x 15
    • Plank - 3 x 45 sec.
  • B)
    • DB RDL - 3 x 10
    • Front-to-Side Raise - 3 x 10 each
    • Recliner - 3 x 20 sec.
  • C)
    • Curl-to-Press - 3 x 15
    • Dips - 3 x 15
    • Alt Leg Lifts - 3 x 12 each
Conditioning 
  • Pelaton
    • 2 x 10
    • 20 sec. On (100%) / 40 sec. Off (50%)​
    • 3 Minute Rest Between Sets

Off Day

  • Do any or all warm-up exercises
  • Pick a 20-30 minute Pelaton and/or walk/jog 2 miles

Location

50 Williams Parkway
Unit D
East Hanover, NJ 07936

Telephone

(973) 585-6008

Email

info@precisionsportsperformance.com
  • Home
  • Services
    • Sports Performance >
      • Evaluations
      • SP Training Plans
      • SP Training Schedule
      • Remote Training
    • Adult Fitness >
      • AF Training Options
      • AF Training Schedule
    • Olympic Weightlifting
    • PSP-At-Home
  • Precision Health
    • Physical Therapy
    • Massage Therapy
    • Concussion Treatment
  • News & Events
    • Upcoming Events
    • PSP In The News
    • Blog
  • About
    • Staff
    • Facility
    • Internship Program
  • Contact