The Vert Code- Elite Phase 1
Week 1, Day 2: Phase 1: Jumpers Mobility/Core/Feet and Ankles
Workout Date: ________________ Total Workout Time: ________________
Plan Recommendations
For today's core workout it's all about quality over quantity! These exercises aren't going to give you the same burn that hundreds of crunches might give you,
but they WILL lead to improved athleticism!
For the feet/ankles exercises it's best to do these barefoot.
Pay attention to the rep ranges as we will increase the reps on some of these drills week to week throughout this phase.
This workout is scheduled for tuesday/thursday but you can complete this workout 3x per week if you have the time and energy! Most of our pro's like to do
core/mobility and a light jog 10-15 on their saturdays to help with recovery.
Exercise Sets Reps Weight Distance Time Rest Notes
Daily Overview/Minimum Dose Advice: Day 2&4 1 [Link] --:-- min
Foam Roller Circuit 1 [Link] 0 sec
Hamstring Floss 1 10 0 sec Perform each side
Supine Kick Over 1 10 0 sec Perform each side
PNF V Sit 1 3 0 sec Perform each side
90/90 Hip Opener 1 7 0 sec Perform each side
Mobility Hip Flexor Tilt 1 4 0 sec Perform each side
Kneeling Adductor Pulse 1 6 0 sec Perform each side
Loaded Ankle Mobility 1 6 0 sec Perform each side
Standing Hip CAR 1 5 0 sec Perform each side
Butterfly Lift Off 1 5 0 sec Perform each side
Posterior Lift Off 1 5 0 sec Perform each side
Overhead Deep Squat Progression 1 5 0 sec Perform each side
Deadbug Rocker Series 3 8 0 sec Perform each side
Core/Feet and Ankles
Mini Band Ankle Turn 3 25 0 sec
Da Vinci Plank 3 [Link] 0 sec Perform each side
Core/Feet and Ankles Alternate: Side Plank (Alternate) 3 [Link] --:-- min
Michael Jackson Leans 3 7 0 sec
Rip Through Pallof Press 3 7 0 sec
Core/Feet and Ankles
Independent Toe Raises 3 7 0 sec
Reach Through Turn 3 5 0 sec Perform each side
Core/Feet and Ankles
One Leg Turn 3 5 0 sec
Staff Member Notes:
PNF V Sit:
7 sec contraction/10 second stretch hold =1 repetition. Complete 3 reps to finish the set.
90/90 Hip Opener:
Complete 7 reps each side on the reach through. Then complete 7 reps each side on the hip opener to complete the set.
Rip Through Pallof Press:
If you don't have a cable machine, use a resistance band. If you don't have a resistance band, skip this exercise.
Independent Toe Raises:
Pushing big toe down for 3 seconds, then lifting big toe while pushing other 4 toes down = 1 repetition. Do both feet at the same time, you do not have to do
one at a time as I showed in the video.
Notes:
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