ZS – Squat, Lunge – Power – Deceleration

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ULT
Narrow to Wide Drop Squat

reps 6-8

0

Hold 3 seconds at bottom

Rest 60 seconds

Develops positional stability and neuromuscular control through sagittal plane and in the squatting movement.

Set	Reps	Hold	Rest
1	6-8	3 seconds at bottom h:m:s	60 seconds (h:m:s)

ULT
3-Count Prisoner Split Hold

reps 6-8 each

Hold 3 seconds at bottom

Rest 60 seconds

Develop agility and neuromuscular control at impact.

Set	Reps	Hold	Rest
1	6-8 each	3 seconds at bottom h:m:s	60 seconds (h:m:s)

ULT
Breakdown

reps 4-6

distance_yd 3-5 yds

Rest 60 seconds

Develop ground up neuromuscular control and enhance agility in the front to back directions.

Set	Reps	Distance	Rest
1	4-6	3-5 Yds yd	60 seconds (h:m:s)