Power Block Acceleration Focus

Horizontal Loading

A session focused on acceleration

LAR
Self-Massage: Lower Leg
time 30 secs
"How-to" on Self-Massage for the Lower Leg
Set Time
1 30 secs h:m:s
LMT
Big Toe Separator Weight Shifts
time 30 secs
Set Time
1 30 secs h:m:s
ULT
Crouching Tiger
reps 10
Set Reps
1 10
ULT
Supine Get Up to Sprint
reps 5
Set Reps
1 5
2 5
3 5
ULT
Staggered Plyo Jump
reps 5
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
Set Reps
1 5
2 5
3 5
LMT
Rotational Slam
reps 6 each side
Set Reps
1 6 each side
2 6 each side
3 6 each side
LLT
KB Dead Cleans
reps 6
Set Reps
1 6
2 6
3 6
LAR UMT
Pigeon
time 20 sec each side
Stretch for the LPHC
Set Time
1 20 sec each side h:m:s
2 20 sec each side h:m:s
GAR ULT
RP – Kneeling Sky Breathing
time 20 secs
Stretch for the quads/front hips and is a restful pose.
Set Time
1 20 secs h:m:s
2 20 secs h:m:s
GAR UMT
RP – Half Knee rest
time 20 secs each side
Stretches the inner leg/hip, the quads, low and upper back
Set Time
1 20 secs each side h:m:s
2 20 secs each side h:m:s