LLT MUSCLE–>UMT RELATIVE–>LMT AGILE

Tri-Set x 2
LMT
Back squats to step back lunge
reps 6 per side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 6 per side Moderate Controlled 30s (h:m:s)
2 6 per side Moderate Controlled 30s (h:m:s)
UMT
Chameleon Push-up Roll Overs to Lizard
reps 6-8 per side
intensity 8
Tempo explosive
Rest 30s
A progression to Push-up rollovers
Set Reps Intensity Tempo Rest
1 6-8 per side 8 RPE Explosive 30s (h:m:s)
2 6-8 per side 8 RPE Explosive 30s (h:m:s)
LMT
MB Rotational SL Broad Jump
reps 6-8 per side
load moderate
Tempo explosive
Rest 60s
Develops agility and enhances neuromuscular control at impact in the transverse plane with load.
Set Reps Load Tempo Rest
1 6-8 per side Moderate Explosive 60s (h:m:s)
2 6-8 per side Moderate Explosive 60s (h:m:s)