PR Sports Performance has Sport Specific Programs for all sports and all
levels. Whether you are a beginner, an elite level athlete or anywhere in
between we have the program for you. All our programs are currently available
for sale in our store, but we are currently uploading
all our programs to our membership area. This means with a membership
you will have access to ALL our programs for one price! Programs that
have already been added include:
All our programs are 12 week programs. Here's an example of Week 1,
Day 1 of our Elite Football Program:
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Football Elite Winter Program |
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Week 1 |
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Warm-up |
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Quad Pull |
10 seconds |
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Walking High Kick |
x 20 yds |
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Staggard Hamstring Stretch |
10 seconds |
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Accelerate |
x 30 yds |
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V-Stretch |
10 seconds |
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Backwards Run |
x 30 yds |
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Hip Flexor Stretch |
10 seconds |
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Forward Skips |
x 30 yds |
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Lateral Groin |
10 seconds |
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Reverse Lunge + Reach |
x 15 yds |
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Inchworms |
x 15 yds |
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Saigon Squat |
10 seconds |
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Speed Training |
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Seated Arm Swings |
15 sec |
15 sec |
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High Knees (In place) |
15 sec |
15 sec |
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High Knees |
20 yds |
20 yds |
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Ham Kicks |
20 yds |
20 yds |
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A-Walk |
20 yds |
20 yds |
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Ankling |
20 yds |
20 yds |
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Falling Start |
20 yds |
20 yds |
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40 Starts |
10 yds |
10 yds |
10 yds |
10 yds |
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Sled Pulls |
40 yds |
40 yds |
40 yds |
40 yds |
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Sprints |
40 yds |
40 yds |
40 yds |
40 yds |
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Strength Training |
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Hang Clean |
4 x 50 |
3 x 55 |
3 x 60 |
3 x 60 |
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Clean Pull |
4 x 70 |
4 x 75 |
4 x 80 |
4 x 80 |
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Wide Grip Pulldowns |
10 x _____ |
10 x _____ |
10 x _____ |
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One Arm DB Row |
10 x _____ |
10 x _____ |
10 x _____ |
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Straight Bar Curl |
10 x _____ |
10 x _____ |
10 x _____ |
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Crunches |
x 20 |
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Toe Touches |
x 20 |
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Squirms |
x 20 |
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Reverse Crunches |
x 15 |
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Bridges |
x 15 |
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