LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Quickness
Horizontal
2-Out-2 Ins
Set time Rest
1 5s 20s
2 5s 20s
3 5s 20s
4 5s 20s
ViPR PRO Pre-Position, In-Out Fast Feet
Set time Rest
1 5s 30s
2 5s 30s
3 5s 30s
4 5s 30s
GSZ 4Q Agility/Plyo
Giant Set x 3
Forward Back Hop to Tuck Jump
Set reps Rest
1 5 reps 60s
2 5 reps 60s
3 5 reps 60s
Set reps Rest
1 5 each 60s
2 5 each 60s
3 5 each 60s
ViPR PRO – Anterior Tilt Progressive Sequence
Set reps Tempo Rest
1 5 each fast 60s
2 5 each fast 60s
3 5 each fast 60s
ViPR PRO- Lateral Tilt Progressive Sequence
Set reps Tempo Rest
1 5 each fast 60s
2 5 each fast 60s
3 5 each fast 60s

GSZ Power Session

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

Quickness and Agility/Plyometrics Power session on today's menu. Explosive work, lots of rest.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Quickness
Horizontal Loading

Unloaded Quick feet work for 5s for 4 rounds
Then Loaded the same way.

ULT
2-Out-2 Ins
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Rest
1 5s h:m:s 20s (h:m:s)
2 5s h:m:s 20s (h:m:s)
3 5s h:m:s 20s (h:m:s)
4 5s h:m:s 20s (h:m:s)
LLT
ViPR PRO Pre-Position, In-Out Fast Feet
Enhances single leg quickness and coordination while loaded
Set Time Rest
1 5s h:m:s 30s (h:m:s)
2 5s h:m:s 30s (h:m:s)
3 5s h:m:s 30s (h:m:s)
4 5s h:m:s 30s (h:m:s)

Light weight
1st hold in front
2nd overhead
3rd right side
4th left side

GSZ 4Q Agility/Plyo
Giant Set x 3

Jumps, bounds, changing directions in different ways.

ULT
Forward Back Hop to Tuck Jump
reps 5 reps
Rest 60s
Primes the body for explosive acceleration.
Set Reps Rest
1 5 reps 60s (h:m:s)
2 5 reps 60s (h:m:s)
3 5 reps 60s (h:m:s)
reps 5 each
Rest 60s
Set Reps Rest
1 5 each 60s (h:m:s)
2 5 each 60s (h:m:s)
3 5 each 60s (h:m:s)
LLT
ViPR PRO – Anterior Tilt Progressive Sequence
reps 5 each
Tempo fast
Rest 60s
Set Reps Tempo Rest
1 5 each Fast 60s (h:m:s)
2 5 each Fast 60s (h:m:s)
3 5 each Fast 60s (h:m:s)
LMT
ViPR PRO- Lateral Tilt Progressive Sequence
reps 5 each
Tempo fast
Rest 60s
Perform each phase for 30 seconds
Set Reps Tempo Rest
1 5 each Fast 60s (h:m:s)
2 5 each Fast 60s (h:m:s)
3 5 each Fast 60s (h:m:s)