LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Workout Blocks
Working Block
Horizontal
Box Jump
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
Forward Split Thrust
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
Rotational Jump (Explosive)
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
3-Point Sprint Up
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
Bench Rotational Jumpoff
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
Lateral 3-Point Shuffle Up
Set reps Rest
1 6 90 sec
2 6 90 sec
3 6 90 sec
Cool Down Blocks
Cool Down Block
Horizontal
Recovery: Steam and/or Sauna
Set time
1 20

Acceleration

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout will all be body weight exercises that will help the client recovering from back pain to help get their power back.

Workout Blocks

Working Block
Horizontal Loading

ULT
Box Jump
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)
ULT
Forward Split Thrust
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)
UMT
Rotational Jump (Explosive)
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)
ULT
3-Point Sprint Up
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)
UMT
Bench Rotational Jumpoff
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)
UMT
Lateral 3-Point Shuffle Up
Set Reps Rest
1 6 90 sec (h:m:s)
2 6 90 sec (h:m:s)
3 6 90 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
Set Time
1 20 h:m:s