7-Step Prep ULT/UMT – Full body – IoM Program Builder

ULT
Half Kneel to SL Airplane

reps 3 each

Set	Reps
1	3 each

ULT
Prisoner Runner’s Hinge

reps 3 each

Set	Reps
1	3 each

ULT
SL Balance Airplane Nose Touch

reps 3 each

Set	Reps
1	3 each

ULT
Prone Towel Pull Apart

reps 3

Activation for the Glutes and Lats

Set	Reps
1	3

ULT
Supine Leg Lift OH Ward

reps 3

Activation for the intrinsic core musculature and shoulder girdle

Set	Reps
1	3

ULT
SL Quarter Squat and Reach

reps 5 each

Set	Reps
1	5 each

LAR ULT
Wall Reverse Step- Long Stride Stretch

reps 10

This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.

Set	Reps
1	10

UMT
SL Balance Rotational Knee Driver

reps 5 each

Set	Reps
1	5 each

UMT
Transverse Lunge Touchdown

reps 5 each

Set	Reps
1	5 each

UMT
Wall Warding with Crossover Step/Lunge

reps 10

Set	Reps
1	10

UMT
Long Stance Side Reach Balance

reps 3 each

Set	Reps
1	3 each

UMT
Lateral Bound with Rotational Wall Catch

reps 3 each

Develops total body rotational control in the lateral direction.

Set	Reps
1	3 each

UMT
Side Squat with Shoulder and Bum Wall Touch

reps 3 each

Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.

Set	Reps
1	3 each

ULT
Unilateral Vertical Skip

reps 3 each

Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.

Set	Reps
1	3 each

ULT
Forward Back Hop to Tuck Jump

reps 3

Primes the body for explosive acceleration.

Set	Reps
1	3

LAR ULT
Neutral Percussive Inhalation

reps 3

Set	Reps
1	3

UMT
Quick Shuffle

reps 3

Enhances quick neuromuscular coordination in the lateral direction.

Set	Reps
1	3

ULT
Vertical Jump with Preposition Head Turn – turn back when landing

reps 2 each

Set	Reps
1	2 each

LAR ULT
Head Oscillation

reps 2 each

Set	Reps
1	2 each

UMT
Rotational Jump with MidAir Head Turn

reps 2 each

Set	Reps
1	2 each

ULT Half Kneel to SL Airplane reps 3 each

ULT Prisoner Runner’s Hinge reps 3 each

ULT SL Balance Airplane Nose Touch reps 3 each

ULT Prone Towel Pull Apart reps 3

ULT Supine Leg Lift OH Ward reps 3

ULT SL Quarter Squat and Reach reps 5 each

LAR ULT Wall Reverse Step- Long Stride Stretch reps 10

UMT SL Balance Rotational Knee Driver reps 5 each

UMT Transverse Lunge Touchdown reps 5 each

UMT Wall Warding with Crossover Step/Lunge reps 10

UMT Long Stance Side Reach Balance reps 3 each

UMT Lateral Bound with Rotational Wall Catch reps 3 each

UMT Side Squat with Shoulder and Bum Wall Touch reps 3 each

ULT Unilateral Vertical Skip reps 3 each

ULT Forward Back Hop to Tuck Jump reps 3

LAR ULT Neutral Percussive Inhalation reps 3

UMT Quick Shuffle reps 3

ULT Vertical Jump with Preposition Head Turn – turn back when landing reps 2 each

LAR ULT Head Oscillation reps 2 each

UMT Rotational Jump with MidAir Head Turn reps 2 each