Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help
Return to Sport
Start This Plan

Return to Sport

2 Sessions Per Week / 8 Weeks Total

Return to Sport
Start This Plan

Return to Sport

2 Sessions Per Week / 8 Weeks Total

Return to Sport

2 Sessions Per Week / 8 Weeks Total

Workout Goals

Workout Plan Navigation

  • Tuesday
  • Thursday
Week 1: Session 1
notes & alternates | Print Workout | Print Plan
Exercise Sets Distance Time Reps Weight Rest
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.00 mi ,
1 5 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Deep Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Deep Tier
1 sets, 0.00 mi ,
1 5 yds --:-- Deep Tier
1 sets, 8 reps
 1 8 --:-- Deep Tier
  • normal
  • superset
  • alternate
  • circuit
Log this Workout

Workout Plan Summary

Our Return to Sport program is built for individuals coming back from an injury who may have just started to light jog and move within their rehab process. The program is perfect for injuries to the ankle and knee and has been used by hundreds of athletes to get them back into landing and taking... more

Our Return to Sport program is built for individuals coming back from an injury who may have just started to light jog and move within their rehab process.

The program is perfect for injuries to the ankle and knee and has been used by hundreds of athletes to get them back into landing and taking off.

This is also a great program if you have done little to no dynamic training and want a very easy starting point for our plyometrics.

Week 1: Session 2
notes & alternates | Print Workout | Print Plan
Exercise Sets Distance Time Reps Weight Rest
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Light Tier
1 sets, 0.01 mi ,
1 10 yds --:-- Deep Tier
1 sets, 0.00 mi ,
1 5 yds --:-- Deep Tier
1 sets, 0.00 mi ,
1 5 yds --:-- Deep Tier
1 sets, 0.00 mi ,
1 5 yds --:-- Deep Tier
  • normal
  • superset
  • alternate
  • circuit
Log this Workout

Workout Plan Summary

Our Return to Sport program is built for individuals coming back from an injury who may have just started to light jog and move within their rehab process. The program is perfect for injuries to the ankle and knee and has been used by hundreds of athletes to get them back into landing and taking... more

Our Return to Sport program is built for individuals coming back from an injury who may have just started to light jog and move within their rehab process.

The program is perfect for injuries to the ankle and knee and has been used by hundreds of athletes to get them back into landing and taking off.

This is also a great program if you have done little to no dynamic training and want a very easy starting point for our plyometrics.

Return to Sport
Start This Plan

© 2026 Plus Plyos All rights reserved.
Home | Terms of Service | Exercise.com

Download the Plus Plyos app for iOS Download the Plus Plyos app for Google Play