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Neuromuscular Progression

The following progressions should be done 2-3 times per week, with days off in between for appropriate gains. Follow instructions and continue as instructed.

Progression 1:

Squat (With Band): 3 x 10 repetitions (slowly). Standing with your feet shoulder-width apart and with a resistance band around your knees, come down in a squat by bending at your hips and then at your knees. As you come down, push your knees into the band to engage your glutes. Get near 90 degrees of hip flexion (or whatever is comfortable) then come back up. You should feel your glutes and quads engaging. When you are able to perform this well with proper form then proceed to Progression 2.

Progression 2:

Lunge Walk: 3 x 12 repetitions (each leg). Standing with your knees shoulder-width apart, lunge forward with one leg, keeping your knee aligned with the center of your toes, coming down as far as you comfortably can without the knee caving in. Come back up and perform a lunge with the other leg. If this is too easy, add weight to increase the difficulty. When you are able to perform the set with proper form and relative ease then proceed to Progression 3.

Progression 3:

Split Squat (With Band): 3 x 10 repetitions (slowly). In a split squat position with a resistance band around your knee and anchored to a door or something sturdy, come down with your front knee aligned with your toes. Come down as far as you comfortably can, making sure that your knee does not cave in from the force of the band. You should feel your quad and glute muscles activated. When you are able to perform the set with proper form and relative ease then proceed to Progression 4.

Progression 4:

Jump Squats: 3 x 8 repetitions. Ideally, perform this exercise in front of a mirror. Standing with your feet shoulder-width apart, come down into a mini squat, jump up, and land on both feet without your knees caving in. You should land softly with your knees bent and hips back. You can start out one at a time, and if that gets too easy add multiple reps per interval. For an additional challenge, jump higher with a deeper squat. When you are able to maintain form with relative ease, proceed to Progression 5.

Progression 5:

Lunge Jumps (Alternating): 3 x 12 repetitions (each leg). In a lunge position, come up and switch legs in the air, so that the back leg is in front and the front leg in back. Land quietly and with control without your knee caving in. If this is too easy add more weight or reps. When you are able to perform the set with proper form and relative ease then proceed to Progression 6.

Progression 6:

Side Step Jump Holds: 3 x 12 repetitions. In a standing position, jump laterally, landing on the outside leg, with a slight knee and hip bend. Hold for 3 seconds then laterally jump to the other leg and hold. The goal is to stick the landing without your knee caving in. Increase the jump length or the amount of repetitions for a greater challenge.