PREPARATION FOR DECELERATION

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Need MB and ViPR PRO

LAR ULT
Foot – Rub&Scrub (plantar, big toe, ankle ligament)

time 3 minutes

Set	Time
1	3 minutes h:m:s

LAR ULT
Bilateral ankle (retinaculum) pumps

time 30s

Tempo controlled

Set	Time	Tempo
1	30s h:m:s	Controlled

LLT LAR
Split Squat, 1 Arm MB Wall Ward w/Forced Exhale

reps 3 each side

weight_lbs 11

Hold Forced Breath

Set	Reps	Weight	Hold
1	3 each side	11 lbs	Forced Breath h:m:s

LMT
J – Offset Preposition, Quick Turns

reps 4

weight_kgs 4

Tempo explosive

Set	Reps	Weight	Tempo
1	4	4 kgs	Explosive