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Complete these exercises on every active recovery day and before every gym session. They protect your joints and muscles through pre-habilitation, reducing injury risk and building long-term durability.
Tap any exercise to watch the tutorial video.
No video needed — follow the protocol checklist above.
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Training programs, nutrition plans and recovery protocols assigned to you by the S&C coach.
Progressive overload — perfect form before adding weight. Rest periods are mandatory for full recovery between sets.
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Barbell Back Squat | 4×10 | 90s | 3 sec down, explode up. Parallel depth. |
| Romanian Deadlift (RDL) | 3×10 | 90s | Slight knee bend, hinge at hips. Protect lower back. |
| Walking Lunges | 3×12/leg | 60s | Keep chest up, knee tracks over toe. |
| Standing Calf Raises | 3×15 | 60s | Full stretch at bottom, squeeze at top. |
| Weighted Plank | 3×60s | 60s | Keep back flat, brace core hard. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Flat Barbell Bench Press | 4×10 | 90s | Control to chest, push fast. |
| Bent Over Barbell Row | 4×10 | 90s | Pull to belly button, squeeze shoulder blades. |
| Seated DB Shoulder Press | 3×10 | 90s | Full range of motion, brace core. |
| Lat Pulldowns (or Chin Ups) | 3×10 | 60s | Wide grip, pull to upper chest. |
| Neck Isometrics | 3×10s/side | 45s | Crucial safety: partner-resisted or band. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Front Squat | 4×8 | 120s | Keep elbows high, upright torso. |
| Trap Bar / Sumo Deadlift | 4×8 | 120s | Drive through floor, neutral spine. |
| Incline DB Bench Press | 3×10 | 90s | 45-degree bench angle, control descent. |
| Single Arm DB Row | 3×8/arm | 90s | Heavy — full stretch at the bottom. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Barbell Back Squat Core | 5×4-6 | 90s-3min | Max effort. +5-10% load from Phase 1. 3 sec down, explode up. |
| Romanian Deadlift (RDL) Core | 5×4-6 | 90s-3min | +5-10% load. Hinge hard, control descent. |
| Walking Lunges | 3×8-10/leg | 90s | Accessory. Keep chest up, knee tracks over toe. |
| Standing Calf Raises | 3×8-10 | 60s | Accessory. Slow tempo, full range. |
| Weighted Plank | 3×60s | 60s | Accessory. Increase plate weight vs Phase 1. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Flat Barbell Bench Press Core | 5×4-6 | 90s-3min | Max effort. +5% load. Tight setup, control to chest. |
| Bent Over Barbell Row Core | 5×4-6 | 90s-3min | +5% load. Pull heavy, squeeze shoulder blades hard. |
| Seated DB Shoulder Press | 3×8-10 | 90s | Accessory. Joint health focus, full ROM. |
| Lat Pulldowns (or Chin Ups) | 3×8-10 | 60s | Accessory. Wide grip, pull to upper chest. |
| Neck Isometrics | 3×10s/side | 45s | Crucial safety — partner-resisted or band. Maintain. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Front Squat Core | 5×4-6 | 90s-3min | Max effort. +5-10% load. Keep elbows high, upright torso. |
| Trap Bar / Sumo Deadlift Core | 5×4-6 | 90s-3min | +5-10% load. Drive through floor, neutral spine. |
| Incline DB Bench Press | 3×8-10 | 90s | Accessory. 45-degree bench, joint health focus. |
| Single Arm DB Row | 3×8-10/arm | 90s | Accessory. Full stretch at bottom, controlled. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| ⚡ Contrast Pair 1 | |||
| A. Barbell Back Squat | 4×3 | — | 80–85% 1RM. Fast concentric drive. |
| ↓ Rest 3–12 minutes, then perform B ↓ | |||
| B. Box Jumps | 4×4 | 3–12 min | Maximum height. Stick the landing. |
| Accessory | |||
| Romanian Deadlift (RDL) | 3×8 | 90s | Maintain hamstring hypertrophy and strength base. |
| Alternating Jumping Lunges | 3×5/leg | 90s | Replaces walking lunges. High sprint & running transferability. |
| Weighted Plank (Core) | 3×60s | 60s | Brace hard — transfers force from legs to upper body. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| ⚡ Contrast Pair 2 | |||
| A. Flat Barbell Bench Press | 4×3 | — | 80–85% 1RM. Rate of force development for clear-outs and ball carrying. |
| ↓ Rest 3–12 minutes, then perform B ↓ | |||
| B. Jumping Clap Push-Ups | 4×4 | 3–12 min | Explode off the floor as fast as possible. |
| Accessory | |||
| Bent Over Barbell Row (Explosive Pull) | 3×6 | 90s | Heavier than Phase 1. Pull to chest must be violent and fast. |
| Medicine Ball Chest Throws | 3×8 | 60s | Ballistic throw against a wall — maximizes acceleration, minimizes deceleration. |
| Neck Isometrics | 3×10s/side | 45s | Maintain protocol. Partner-resisted or band. |
| Exercise | Sets×Reps | Rest | Coaching Note |
|---|---|---|---|
| Trap Bar Jumps Loaded Plyo | 4×4 | 3 min | Adding load to jumps increases explosive power more than unloaded plyometrics. |
| Front Squat Speed Strength | 5×3 | 2–3 min | 50–60% 1RM. Move the weight as fast as humanly possible. Optional: add 25% band tension at top. |
| Heavy Sled Power Walking Conditioning | 8 × 60 yd | 90s | Heavy weight. Pull from heels with long strides. Builds hips, glutes, hamstrings and calves for sprinting. |
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