MOVE Horizontal Power Primer

HIIT
Tri-Set x 2

This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.

Perform this in a Tri-Set. 1 — 2 — 3 Rest and Repeat.

1. Quickness/Deceleration
2. Plyo
3. Acceleration

ULT
MOVE N to W Dropsquat
reps 5
Tempo explosive
Rest 15-30 sec.
Set Reps Tempo Rest
1 5 Explosive 15-30 sec. (h:m:s)
2 5 Explosive 15-30 sec. (h:m:s)

Attack the ground quickly and come to a complete stop. Throw the hands back but don't lose upper body posture.

LLT
MOVE KB Swing
reps 5
weight_lbs 15-30 lbs.
Tempo explosive
Rest 15-30 sec.
Set Reps Weight Tempo Rest
1 5 15-30 Lbs. lbs Explosive 15-30 sec. (h:m:s)
2 5 15-30 Lbs. lbs Explosive 15-30 sec. (h:m:s)

You can use Dumbbells or a Coreball in place

ULT
MOVE Broad Jump
reps 5
Tempo explosive
Rest 45-60 sec.
Set Reps Tempo Rest
1 5 Explosive 45-60 sec. (h:m:s)
2 5 Explosive 45-60 sec. (h:m:s)