Acute Variables

Question 1

Phase 1: Stabilization

Flexibility

Answer 1

1-3 sets
1 rep
30 second hold
3-7 days
4- 6 weeks
SMR and Static Stretches

Question 2

Phase 1: Stabilization

Core

Answer 2

1-4 sets
12-20 reps
4/2/1 tempo (slow)
0-90 sec rest
2-4 days 
4-6 weeks
1-4 core stabilization exercises

Question 3

Phase 1: Stabilization

Balance

Answer 3

1-3 sets
12-20, 6-10 reps
4/2/1 tempo (slow)
0-90 sec rest
2-4 days
4-6 weeks
1-4 balance stabilization exercises

Question 4

Phase 1: Stabilization

Plyometric

Answer 4

1-3 sets
5-8 reps
3-5 second hold
0-90 sec rest
2-4 days
4-6 weeks
0-2 plyometric stabilization exercises

Question 5

Phase 1: Stabilization

SAQ

Answer 5

1-2 sets
2-3 reps
Moderate tempo
0-90 second rest
2-4 days
4-6 weeks
4-6 drills with limited inertia and unpredictability

Question 6

Phase 1: Stabilization

Resistance

Answer 6

1-3 sets
12-20 reps
4/2/1 tempo (slow)
50-70% intensity
0-90 second rest
2-4 days
4-6 weeks
1-2 stabilization progression exercises