4Q DECELERATION (up)

Giant Set x 1

The exercises in this block are simple, BECAUSE I want you to focus on proper deceleration without overwhelming the nervous system.

Perform as many rounds as you need, HOWEVER, deceleration is neurologically challenging so I recommend starting with 2 rounds.

Take 2-4seconds between EACH repetition.

ULT
J – Tall to Split Lunge Drop
reps 4 each side
Tempo explosive
Rest self-selected
Set Reps Tempo Rest
1 4 each side Explosive self-selected (h:m:s)

stick in the DEAD position for 2s

UMT
J – Broad Jump to Rotational Split Landing
reps 4 each side
Tempo explosive
Rest self-selected
Set Reps Tempo Rest
1 4 each side Explosive self-selected (h:m:s)

freeze in split squat

LLT
[J] – Split Downward Chop
reps 4 each side
weight_kgs 4-6
Tempo explosive
Rest self-selected
Set Reps Weight Tempo Rest
1 4 each side 4-6 kgs Explosive self-selected (h:m:s)
LMT
Rotational Fake Slam
reps 4 each side
load light
Tempo explosive
Rest self-selected
Set Reps Load Tempo Rest
1 4 each side Light Explosive self-selected (h:m:s)