8 Step Preparation

Horizontal Loading

LLT
SMUR: Anterior Step, Ward, Forced Exhalation

reps 4 Each Side

load light

Tempo controlled

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	4 Each Side	Light	Controlled	Self Selected (h:m:s)

ULT
SMUR: Bear to Deep Squat, Forced Inhalation

reps 3

intensity 4 RPE

Tempo controlled

Rest Self Selected

Set	Reps	Intensity	Tempo	Rest
1	3	4 RPE RPE	Controlled	Self Selected (h:m:s)

LLT
Squat and Reach, Posterior Step, OH Press

reps 10-20

load moderate

Tempo controlled

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	10-20	Moderate	Controlled	Self Selected (h:m:s)

LMT
Posterior Knee Drop, Type 2 Spinal Rotation

reps 4 Each Side

load light

Tempo controlled

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	4 Each Side	Light	Controlled	Self Selected (h:m:s)

LMT
ViPR Transverse Lunge with Halo

reps 10

weight_kgs 6-8 KG

Tempo controlled

Rest Self Selected

Set	Reps	Weight	Tempo	Rest
1	10	6-8 KG kgs	Controlled	Self Selected (h:m:s)

LMT
Medicine Ball Flow

reps 6 Each Side

load moderate

Tempo controlled

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	6 Each Side	Moderate	Controlled	Self Selected (h:m:s)

LMT
Transverse Sumo Squat, Quick Release

reps 8

load light

Tempo fast

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	8	Light	Fast	Self Selected (h:m:s)

LLT
Side Step Press, Side Ward, Head Oscillations

reps 2 each Side with 10 Head Oscillations

load light

Tempo controlled

Rest Self Selected

Set	Reps	Load	Tempo	Rest
1	2 each Side with 10 Head Oscillations	Light	Controlled	Self Selected (h:m:s)