AD – Whole body & Lower Body Program 2

SIIT
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Continue to improve strength adding in plyo & balance work for metabolic and nervous system response along with continuing to improve over bone and full body health

LMT
Crossover DB Deadlift
reps 6-8 Each side
weight_lbs 25lb DB +
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6-8 Each side 25lb DB + lbs Controlled 15 Sec (h:m:s)
2 6-8 Each side 25lb DB + lbs Controlled 15 Sec (h:m:s)
3 6-8 Each side 25lb DB + lbs Controlled 15 Sec (h:m:s)
UMT
3-Count Skater Hold
reps 15
weight_lbs Body weight
Tempo explosive
Rest 30 sec
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Weight Tempo Rest
1 15 Body Weight lbs Explosive 30 sec (h:m:s)
2 15 Body Weight lbs Explosive 30 sec (h:m:s)
LMT
Cable Rotational Lift
reps 6 each Side
weight_lbs 15-20lb + adjust as needed
Tempo controlled
Rest 15 Sec
Low to High
Set Reps Weight Tempo Rest
1 6 each Side 15-20lb + Adjust As Needed lbs Controlled 15 Sec (h:m:s)
2 6 each Side 15-20lb + Adjust As Needed lbs Controlled 15 Sec (h:m:s)
3 6 each Side 15-20lb + Adjust As Needed lbs Controlled 15 Sec (h:m:s)
UMT
Rotational Jump Squat
reps 8 each direction
weight_lbs Bodyweight
Tempo controlled
Rest 30 sec
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Reps Weight Tempo Rest
1 8 each direction Bodyweight lbs Controlled 30 sec (h:m:s)
2 8 each direction Bodyweight lbs Controlled 30 sec (h:m:s)
3 8 each direction Bodyweight lbs Controlled 30 sec (h:m:s)
LLT
LD – LLT Smith Machine leg Press
reps 8-10
weight_lbs 95-115lb
Tempo controlled
Rest 15 sec
Place height of bar about hip level, Place weight on machine. Lying on mat under bar, place hips approximately in line with the Bar, Place feet on bar and pushup, roll bar so the hooks are free of rests. lower bar to chest and push up for required reps.
Set Reps Weight Tempo Rest
1 8-10 95-115lb lbs Controlled 15 sec (h:m:s)
2 8-10 95-115lb lbs Controlled 15 sec (h:m:s)
3 8-10 95-115lb lbs Controlled 15 sec (h:m:s)
ULT
Jumping Split Squats
reps 12
weight_lbs Body weight
Tempo controlled
Rest 30sec
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
Set Reps Weight Tempo Rest
1 12 Body Weight lbs Controlled 30sec (h:m:s)
2 12 Body Weight lbs Controlled 30sec (h:m:s)
3 12 Body Weight lbs Controlled 30sec (h:m:s)