Quickness (LMT/LLT/UMT)

Superset x 1

Quickness is defined as the ability to react or change body positions with a maximum rate of force production through all planes of motion, in different body postures, during functional activities.

LMT
4 Tilts
reps 5
weight_kgs 8-16
Tempo fast
Rest until ready
Perform 4 tilts as fast as you can and rest for 5 s, repeat
Set Reps Weight Tempo Rest
1 5 8-16 kgs Fast until ready (h:m:s)

4 tilts - 1 rep

UMT
3 Short, 1 Feet Rotation
reps 5 big ones
Tempo explosive
Rest until ready
Set Reps Tempo Rest
1 5 big ones Explosive until ready (h:m:s)
LLT
ViPR PRO Backpedal Run, Pulse Down
reps 10
weight_kgs 4-6
Tempo fast
Rest until ready
Develops acceleration and top end speed in the backward direction while under load.
Set Reps Weight Tempo Rest
1 10 4-6 kgs Fast until ready (h:m:s)