Injury Prevention Project
Injury Prevention Project

Week Seven Schedule

Below is your schedule for week one. Please review the notes section before beginning.

Notes

Overview

Week one is the foundation of all we will work on over the next two months. For some, these exercises will seem easy; that is ok.

While injury prevention starts now, the real goal of this week is to establish a regular, consistent exercise schedule while also beginning to work on injury prevention principles.

Focus

This week we are focusing on proper technique. Specific areas to work on include:

  • Knee Alignment: Lined up over second and third toes
  • Absorb Shock: Allow the knees to bend when landing
  • Slow Movement: For now, movements should be performed slowly (unless stated otherwise); we will progress to faster movements in later weeks
  • Establish consistent routines

No Sunday?

We believe rest is important. Use this day to recover from the week’s exercise sessions while also preparing for next week.

Monday

  • Injury Prevention
  • Session 1

Tuesday

  • Prehab
  • Sprint

Wednesday

  • Prehab, Sport Training
  • Cardio

Thursday

  • Injury Prevention
  • Session 2

Friday

  • Prehab
  • Cardio

Saturday

  • Prehab, Supplement
  • Sport Training

Sunday

  • Off
  • Active Recovery

Injury Prevention Session 1 Exercises

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule

Prehab & Sprint

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule

Prehab, Sport Training, Cardio

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule

Injury Prevention Session 2 Exercises

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule

Prehab & Cardio

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule

Prehab, Supplemental Workout, & Sport Training

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Squat

2 sets of 10
1 minute between sets

Javascript

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

HTML & CSS

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Intro to Coding

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Apps & Games

Duis egestas aliquet aliquet. Maecenas erat eros, fringilla et leo eget, viverra pretium nulla.

Return to Schedule