Course curriculum

  • 1

    Ebook

    • Ebook
  • 2

    S.M.A.R.T.S. Calendar

    • S.M.A.R.T.S. Calendar

  • 3

    Foam Rolling

    • Foam Rolling

    • Quad

    • IT Band

    • Hamstring

    • Glute

    • Lat

    • Spine

    • Calf
  • 4

    Week 1: Day 1

    • Intro to S.M.A.R.T.S Program

    • Fitness Test

    • Fitness Test (Results)

    • Intro to Phase 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • Three Points of the Foot

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6 - Single Leg Stand

    • 7. Supine Rotation

    • 8. Quadriped Leg Raise

    • 9. Squat

    • 10. Hinge

    • 11. Reverse Lunge

    • 12. Alternating Lunge

    • 13. Plank

    • Cool Down

  • 5

    Week 1: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Single Leg Stand (Overhead)

    • 7. Supine Rotation

    • 8. Standing March

    • 9. Weighted Squats

    • 10. Weighted Hinge

    • 11. Weighted Reverse Lunge

    • 12. Alternating Lunge

    • 13. Plank

    • Cool Down

  • 6

    Week 2: Day 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Single Leg Stand (On Pillow)

    • 7. BW Donkey Calf Raises

    • 8. Standing Rotation

    • 9. Standing Gait with Ankle Separator

    • 10. Walking Lunges

    • 11. Squat with Weighted Overhead Press

    • 12. Single Leg Hinge with Slider

    • 13. Deadbug with Alt. Press Out

    • Cool Down

  • 7

    Week 2: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Single Leg Stand (Weight Pass)

    • 7. Standing Rotation

    • 8. Weighted Standing Gait with Leg Separator

    • 9. Walking Lunges with Weight

    • 10. Squat with Weighted Single Arm Press

    • 11. Weighted Single Leg Hinge with Slider

    • 13. Side Plank with Hip Drop

    • 12. Front Plank Knees to Elbow

    • Cool Down

  • 8

    Week 3: Day 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Wall Squat Hold

    • 7. Chair Dips

    • 8. Walking Lunge with Pass

    • 9. Single Leg Bridge

    • 10. Split Squat

    • 11. Plank Push Up to Downward Dog

    • 12. SL Plank with ABD

    • 13. Banded Quadriped Gait with Tuck

    • Cool Down

  • 9

    Week 3: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. RDL

    • 7. Scap Bridges

    • 8. Tandem Weighted Hammer Curl

    • 9. Weighted Rev Lunge to Rev Chop

    • 10. Bent Over Row

    • 11. Weighted Split Squat Overhead Press

    • 12. Static Bear Hold

    • 13. Deadbugs

    • Cool Down

  • 10

    Week 4: Day 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Weighted Wall Squats w/ Press

    • 7. Weighted Chair Dips

    • 8. Weighted Walking Lunge with a Sprinter Hold

    • 6. Single leg Push Up to Downward Dog w/ Tap

    • 5. Weighted Single Leg Bridge

    • 6. Squat to Overhead Press

    • 7. Bear Hold with Hip Extension

    • 8. Core Rocks

    • Cool Down

  • 11

    Week 4: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. RDL w/ Row

    • 7. Hinge with Lateral Steps

    • 8. Single Leg Hammer Curl

    • 9. Weighted Hip Hinge

    • 10. Reverse Lunge to Overhead Press

    • 11. Single Leg Scap Bridges

    • 12. Bridge w/ single arm Chest Press

    • 13. Bear Crawls

    • 14. Resisted Deadbugs

    • Cool Down

  • 12

    Week 5: Day 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Hinge with a Vertical Jump

    • 7. Modified Single Arm Push Ups

    • 8. Tuck Jump

    • 9. Reverse Lunge to Single Leg Hop

    • 10. Power Reverse Fly

    • 11. Push Press

    • 12. Lateral Bear Crawl

    • 13. Inchworms

    • Cool Down

  • 13

    Week 5: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Hinge to Broad Jump

    • 7. Plyo Push Up

    • 8. Weighted Squat Jumps

    • 9. Reverse Lunge to Squat Jumps

    • 10. Reverse Single Leg Power Fly

    • 11. Plyo Tuck Jumps

    • 12. Bear Hold with Hip Extension

    • 13. Reverse Plank with a Hip Drive

    • Cool Down

  • 14

    Week 6: Day 1

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Plyo Hinge Vertical to Broad Jump

    • 7. Plyo Push Up

    • 8. Single Leg Tuck Jumps

    • 9. Bent Over Switch Arm Row

    • 10. KB/DB Swing

    • 11. Double Arm Push Press

    • 12. High plank on ball with Opp Elbow Touch

    • 13. Inchworms with Twist

    • Cool Down

  • 15

    Week 6: Day 2

    • Warm Up

    • 1. Bridge

    • 2. Clamshells

    • 3. 90/90 External Rotation

    • 4. Toe Curls

    • 5. Ankle Push Outs

    • 6. Hinge to Broad to 90 Degrees

    • 7. Plyo Push Up Shoulder Tap

    • 8. Split Stance Switch Jumps

    • 9. Split Stance Switch Arm Rows

    • 10. KB or DB Swing to Overhead Press

    • 11. Split Push Press

    • 12. Bear Hold with Opp Arm & Leg Ext.

    • 13. Resisted Reverse Plank with Hip Drive

    • Cool Down

  • 16

    Post Program Fitness Test

    • Fitness Test

    • Fitness Test (Results)