MOVE Quickness/Throw -Rotate

HIIT
Tri-Set x 2

This block is designed to promote Rotational Power. Power is a product of applying lots of force in a very short amount of time. This superset pairs two drills to enhance explosiveness, specifically rotationally.

1. Rotate Hip Turn. Be light on the balls of the feet in an athletic position. Quickly turn the hips, come back to an athletic base and repeat. Speed. Speed. Speed!

**2. MB Rotate Throw – if you do not have the correct ball or a solid brick wall do not do this drill and instead do the Rotational Slam. If you do have the appropriate ball and a wall do the throw. Don’t do both drills 1 or the other.

3. Only do the Rotational Slam if you can’t do the Rotate Throw!!! Don’t do all 3

UMT
MOVE Rotate Hip Turn
reps 5 ea
Tempo fast
Rest 30 sec
Set Reps Tempo Rest
1 5 ea Fast 30 sec (h:m:s)
2 5 ea Fast 30 sec (h:m:s)
LMT
MOVE MB // to Wall, Rotate Throw
reps 5 ea
0
Tempo explosive
Rest 10 sec
Set Reps Tempo Rest
1 5 ea Explosive 10 sec (h:m:s)
2 5 ea Explosive 10 sec (h:m:s)

Use a 4-8 lb medicine ball

LMT
Rotational Slam
reps 10
Set Reps
1 10
2 10