Week 1 — Condense & Sharpen Wk 22 · Familiar drills, deliberate pacing
Week 1 · Session A
Peak 1A Marty
0:00 – 45:00 · Horizontal jump emphasis
Assess
Movement screen
0–4 min
▾
Overhead squat
3 reps · note ankle depth, hip width, T-spine lean
Legends: dowel for arm reference
Hurdle step
3 each leg · observe hip drop, knee track, trunk shift
Legends: high knee march. Coach notes only — no corrections here.
Warm
General warmup
4–9 min
▾
Dynamic (3 min)
Marching with arm drive
1 min · high knee + opposite arm · increase pace at 30 sec
Legends: stationary · Athletes: add forward lean
Lateral lunge into low rotation
8 each · step wide · rotate toward front knee
Inchworm walkout
4 reps · plank hold 2 sec
Ground flow (2 min)
Quadruped rocking
10 slow · hips to heels · exhale each rep
Hip CARs standing
3 each · full arc · no wall support needed by this phase
Legends: TRX if still needed
Smash
Tissue prep
9–22 min
▾
Foot & Ankle
PVC foot smash
2 min each · slow passes · pause on tender spots
Legends: seated
Ankle dorsiflexion banded smash
1 min each · band at ankle joint · drive knee forward
Quad / Hamstring
Rear-foot elevated couch stretch
1 min each · posterior tilt · upright torso
Legends: standard half-kneeling
Hamstring smash on barbell
1 min each · cross-fiber · flex-extend at knee
Legends: foam roller seated · Athletes: barbell
Hip / Low Back
Foam roller glute minimus smash
1 min each · figure-4 · hold tender spots
Legends: seated with hand support
FR QL smash
1 min each · side-lying · arm overhead during smash
Legends: softer ball or reduce time · skip if acute LBP
T-Spine + Shoulder
Foam roller T-spine smash
1 min · segmental · brief extension at each stop
Lax ball trap smash
1 min each · pin to wall · slow arm circles
Lax ball pec / anterior delt smash
1 min each · arm reaches forward then overhead
Mobilize
Joint mobility
22–37 min
▾
Foot & Ankle
Seated ankle circles CW / CCW
30 sec each direction
Quad / Hamstring
Standing BW hamstring floss
1 min each · foot elevated · anterior tilt + return
Legends: low box · Athletes: single-leg RDL position
Hip
90/90 holds
1 min each · tall spine · breathe into restriction
Legends: elevated on pad
90/90 active flips
5 transitions each · lift before you move · no momentum
Legends: fingertip support
Seated straight-leg raises
45 sec each · from 90/90 · hold 2 sec at top
Legends: smaller range · Cue: "fight for the height"
T-Spine
Runner's lunge with arm rotation
30 sec each arm / each leg · T-spine drives
Legends: hands elevated on bench
Shoulder
Scorpion stretch (alternating)
1 min total · prone · alternate sides
Legends: reduce rotation range
Strengthen
Cool-down + strength-finish
37–45 min
▾
Dynamic cool-down — turf
Knee hug with hip circles
Walking · 8 each · pull knee + circle hip at top
Legends: stationary
Walking hamstring scoops
8 each · hinge at hip not low back
Legends: stationary with wall support
Lateral lunge with low rotation
8 each · rotate toward front knee · controlled return
Strength-finish — horizontal jump prep
Hip flexor end-range iso hold (sprint start position)
3×10 sec each · rear foot elevated · posterior tilt held
Legends: standard HK hold · Athletes: add forward arm drive
Broad jump landing position hold
5 holds · stick athletic stance · coach notes hip + ankle depth
Legends: step-back into position only — no jump
Week 1 · Session B
Peak 1B
0:00 – 45:00 · Parallel track — same joints, different drills
Assess
Movement screen
0–4 min
▾
Overhead squat
3 reps · same screen, different coach eye — compare to your own baseline
Legends: dowel for arm reference
Inline lunge
3 each leg · single-leg hip stability + knee tracking
Legends: reduce stance width. Note: different screen from 1A — gives coaches varied data.
Warm
General warmup
4–9 min
▾
Dynamic (3 min)
A-skip (sprint mechanics)
2×20m or 1 min · dorsiflexed foot · arm mechanics
Legends: stationary high knee skip
Walking lunge with overhead reach
8 each · reach both arms tall at bottom · don't lose rib position
Bear crawl forward (low and slow)
20m or 45 sec · knees 1" off floor · spine neutral
Legends: standard quadruped walk
Ground flow (2 min)
Prone to tall kneeling flow
5 reps · slow transition · breath at each position
Shoulder CARs standing
3 each · full arc · no trunk lean
Legends: seated, smaller arc
Smash
Tissue prep
9–22 min
▾
Foot & Ankle
Lacrosse ball foot smash (arch + heel)
2 min each · smaller ball = deeper pressure than PVC · pause + breathe
Legends: seated
Calf smash on foam roller
1 min each · cross-fiber + plantar/dorsiflex at ankle
Quad / Hamstring
Foam roller quad smash
1 min each · hip to knee · pause + flex knee on tender spots
Legends: reduce time if floor is uncomfortable
Foam roller hamstring smash
1 min each · seated on roller · add knee flex-extend
Hip / Low Back
Lax ball hip flexor / TFL smash
1 min each · prone · ball just lateral to ASIS · slow hip rotation during smash
Legends: reduce pressure with softer ball
FR QL smash
1 min each · side-lying · arm overhead · same as 1A
Legends: softer ball or reduce time
T-Spine + Shoulder
Foam roller T-spine smash
1 min · segmental · extension at each stop
Lax ball posterior shoulder smash
1 min each · pin to wall · arm moves into IR/ER during smash
Lax ball pec / anterior delt smash
1 min each · arm forward then overhead
Mobilize
Joint mobility
22–37 min
▾
Foot & Ankle
Slant board ankle mobilization
2×10 each · BW · knee tracks 2nd toe
Legends: bilateral wall support · Athletes: single-leg hold at top
Quad / Hamstring
Half-kneeling hip flexor stretch (posterior tilt cued)
45 sec each · rib cage down · no anterior tilt
Legends: pad under knee · Athletes: add arm reach overhead
Supine hamstring stretch with strap / band
45 sec each · leg straight · gentle pull only · exhale into range
Legends: bend knee slightly if hamstrings are very tight
Hip
Deep lateral lunge hold (cossack position)
45 sec each · heel flat · tall spine · breathe
Legends: hands on floor for support · reduced range
Hip CARs standing
3 full rotations each · slow deliberate arc
Legends: TRX support
Seated straight-leg raises
45 sec each · from 90/90 · hold 2 sec at top
Same finish drill as 1A — clients who do both weeks get consistent exposure
T-Spine
Side-lying open book
8 each · knees stacked · reach top arm to floor behind
Legends: pillow between knees · reduce rotation range
Shoulder
Sleeper stretch (passive IR)
45 sec each · shoulder at 90° · gentle overpressure only
Legends: seated version with opposite hand
Band pull-apart + overhead reach combo
10 pull-aparts · transition to overhead reach · retraction held 2 sec
Legends: light theraband
Strengthen
Cool-down + strength-finish
37–45 min
▾
Dynamic cool-down — turf
Knee hug with hip circles
Walking · 8 each
Legends: stationary
Walking hamstring scoops
8 each · hinge at hip
Legends: stationary with wall support
Lateral lunge with low rotation
8 each
Strength-finish — horizontal jump prep
Single-leg glute bridge hold
3×15 sec each · hip fully extended · no rib flare · posterior chain loaded
Legends: bilateral bridge hold · Athletes: add band above knee
Broad jump landing position hold
5 holds · same finish drill as 1A · consistent benchmark across both sessions
Legends: step-back into position — no jump
Week 2 — Express & Taper Wk 23 · Slight intensity step-up · Full expression of range
↑ Week 2 progression — drill selections push end-range harder and tempo increases slightly
Week 2 · Session A
Peak 2A
0:00 – 45:00 · Express phase — familiar drills, full range
Assess
Movement screen
0–4 min
▾
Overhead squat
3 reps · this is now the final benchmark of the Peak phase
Coach: compare explicitly to week 1. Note what changed.
Hurdle step
3 each leg · final look at single-leg hip stability this phase
Legends: high knee march
Week 2 screen is a final data point before transitioning to Skill & Force. Take a mental or physical note — it informs how you open that phase.
Warm
General warmup
4–9 min
▾
Dynamic (3 min) — slightly higher output
Marching → jogging transition
1 min · march 20 sec · build to easy jog · arm mechanics throughout
Legends: march only
Lateral lunge into low rotation
8 each · same as week 1 — faster cadence
Broad jump (submaximal) × 3
60–70% effort · stick landing · this is a warmup, not a test
Legends: step-forward into wide stance — no jump
Ground flow (2 min)
Quadruped rocking
10 slow · same as week 1
Hip CARs standing
3 each · full deliberate arc
Smash
Tissue prep
9–22 min
▾
Foot & Ankle
PVC foot smash
2 min each · same as 1A
Ankle dorsiflexion banded smash
1 min each · same as 1A
Quad / Hamstring
Rear-foot elevated couch stretch
1 min each · week 2 cue: add slight forward lean to bias hip flexor distal attachment
Legends: standard HK
Hamstring smash on barbell
1 min each · add internal tibial rotation during smash this week
Legends: foam roller
Hip / Low Back
Foam roller glute minimus smash
1 min each · figure-4
Legends: seated
FR QL smash
1 min each · side-lying · arm overhead
Legends: softer ball
T-Spine + Shoulder
Foam roller T-spine smash
1 min · segmental
Lax ball trap smash
1 min each · arm circles
Lax ball pec / anterior delt smash
1 min each · forward then overhead
Mobilize
Joint mobility
22–37 min
▾
Foot & Ankle
Seated ankle circles CW / CCW
30 sec each direction
Slant board ankle mobilization
2×10 each · added this week · progress from seated circles into loaded mob
Legends: bilateral wall support
Quad / Hamstring
Standing BW hamstring floss
1 min each · push for slightly more anterior tilt than week 1
Legends: low box · Athletes: single-leg RDL position
Hip
90/90 holds
1 min each · week 2: coach cues deliberate exhale into restriction
90/90 active flips — faster cadence
8 transitions each · same control standard, slightly quicker
Legends: fingertip support
Seated straight-leg raises
45 sec each · hold 3 sec at top (up from 2 sec)
T-Spine
Runner's lunge with arm rotation
30 sec each arm / each leg · push for full overhead reach at top
Legends: elevated hands
Shoulder
Scorpion stretch
1 min total · push for greater reach than week 1 if available
Legends: reduce range
Strengthen
Cool-down + strength-finish
37–45 min
▾
Dynamic cool-down — turf
Knee hug with hip circles
Walking · 8 each
Walking hamstring scoops
8 each
Lateral lunge with low rotation
8 each
Strength-finish — expression + lock-in
Hip flexor end-range iso hold (sprint start position)
3×15 sec each · up from 10 sec · posterior tilt harder this week
Legends: standard HK · Athletes: add arm drive
Broad jump landing position hold
5 holds · compare depth to week 1 · coach gives explicit feedback on what changed
Legends: step-back only
This is the last session of Peak. Coach closes the session with one observation about what the group gained — sets the tone entering Skill & Force.
Week 2 · Session B
Peak 2B
0:00 – 45:00 · Parallel track — full expression
Assess
Movement screen
0–4 min
▾
Overhead squat
3 reps · final Peak baseline · compare to week 1B
Inline lunge
3 each leg · note any asymmetry resolution since week 1B
Legends: reduce stance width
Warm
General warmup
4–9 min
▾
Dynamic (3 min)
A-skip → A-run
2×20m · skip first pass, build to A-run second pass
Legends: stationary high knee
Walking lunge with overhead reach
8 each · same as 1B · push reach slightly higher
Bear crawl forward
20m or 45 sec · add slight pace this week
Legends: quadruped walk
Ground flow (2 min)
Prone to tall kneeling flow
5 reps · same as 1B
Shoulder CARs standing
3 each · push for max active range this week
Legends: seated
Smash
Tissue prep
9–22 min
▾
Foot & Ankle
Lacrosse ball foot smash
2 min each · same as 1B · coach notes if tenderness has reduced
Calf smash on foam roller
1 min each · add tibial internal rotation this week for deeper soleus access
Quad / Hamstring
Foam roller quad smash
1 min each · hip to knee · pause + knee flex on tender spots
Foam roller hamstring smash
1 min each · add knee flex-extend this week if not done in 1B
Hip / Low Back
Lax ball hip flexor / TFL smash
1 min each · prone · slow hip rotation during smash
FR QL smash
1 min each · side-lying · arm overhead
Legends: softer ball
T-Spine + Shoulder
Foam roller T-spine smash
1 min · segmental · extension at each stop
Lax ball posterior shoulder smash
1 min each · IR/ER arm movement during smash
Lax ball pec / anterior delt smash
1 min each
Mobilize
Joint mobility
22–37 min
▾
Foot & Ankle
Slant board ankle mobilization
2×10 each · push for greater wall distance than week 1B
Legends: bilateral wall support · Athletes: single-leg hold
Quad / Hamstring
Half-kneeling hip flexor stretch
45 sec each · full posterior tilt · arm reach added this week
Legends: pad under knee
Supine hamstring stretch with strap
45 sec each · push for more range than week 1B
Hip
Deep lateral lunge hold
45 sec each · push depth · same drill as 1B, full expression this week
Legends: hands on floor
Hip CARs standing
3 each · max active range — this is the expression week
Seated straight-leg raises
45 sec each · hold 3 sec at top
T-Spine
Side-lying open book
8 each · push top arm to floor — full rotation this week
Legends: pillow between knees
Shoulder
Sleeper stretch
45 sec each · same as 1B · note any IR range gain
Band pull-apart + overhead reach
10 pull-aparts + reach · full overhead at top this week
Strengthen
Cool-down + strength-finish
37–45 min
▾
Dynamic cool-down — turf
Knee hug with hip circles
Walking · 8 each
Walking hamstring scoops
8 each
Lateral lunge with low rotation
8 each
Strength-finish — expression + lock-in
Single-leg glute bridge hold
3×20 sec each · up from 15 sec · push full hip extension
Legends: bilateral · Athletes: band above knee
Broad jump landing position hold
5 holds · final expression · coach gives explicit comparison to week 1
Legends: step-back only
Final session of Peak. Close with a brief coach comment on what the group demonstrated — confidence going into Skill & Force matters.