LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set reps
1 10s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 5 each moderate controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each heavy fast
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each heavy fast
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
Unloaded Explosive Power
Superset x 3
Squat Jumps
Set reps
1 5
2 5
3 5
Box Jump
Set reps
1 5
2 5
3 5
Medicine Ball
Superset x 3
Dynamax Ball Jump Slams
Set reps
1 8
2 8
3 8
Dynamax Wall Ball
Set reps Rest
1 10 1m
2 10 1m
3 10 1m
ViPR
Tri-Set x 3
Transverse Lunge w/ Deadshift
Set reps Rest
1 8 30s
2 8 30s
3 8 1m
Anterior Lunge, Big Arch DeadLift
Set reps Rest
1 8 30s
2 8 30s
3 8 1m
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
Set reps Rest
1 10 30s
2 10 30s
3 10 1m
Core Bag Deadlift Clean Squat and Press
Horizontal
Corebag Clean and Squat
Set reps
1 10
Cool Down Blocks
Restorative Cool Down
Horizontal
Figure Four Supine Stretch
Set reps
1 10
Supine Spinal Twist
Set reps
1 10
Supine Double Knee Hug
Set reps
1 10
Restore Childs Pose Lat Reach
Set reps
1 10
Plank To Downward Dog [MS]
Set reps
1 10
Stretch – World’s Greatest Stretch
Set reps
1 10
Yoga Downward Facing Dog
Set reps
1 10
Stretch – World’s Greatest Stretch
Set reps
1 10

Power and Odd Position Dead Strength Session

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

Well rounded Power session that incorporates explosive unloaded linear training, explosive loaded linear training, dead strength, and dead shift loaded odd position training.

Warm-Up Blocks

Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
reps 10s
Set Reps
1 10s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5 each
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 each Moderate Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Unloaded Explosive Power
Superset x 3

Go immediately from 5 jump squat to 5 box jumps and then rest until your heart rate and breath come back down before going again.

ULT
Squat Jumps
reps 5
Set Reps
1 5
2 5
3 5
ULT
Box Jump
reps 5
Think of tucking your knees rather than jumping vertically.
Set Reps
1 5
2 5
3 5

Medicine Ball
Superset x 3

LLT
Dynamax Ball Jump Slams
reps 8
Set Reps
1 8
2 8
3 8
LLT
Dynamax Wall Ball
reps 10
Rest 1m
Set Reps Rest
1 10 1m (h:m:s)
2 10 1m (h:m:s)
3 10 1m (h:m:s)

ViPR
Tri-Set x 3

Grab the appropriate weighted ViPR

LMT
Transverse Lunge w/ Deadshift
reps 8
Rest 30s
Set Reps Rest
1 8 30s (h:m:s)
2 8 30s (h:m:s)
3 8 1m (h:m:s)
LLT
Anterior Lunge, Big Arch DeadLift
reps 8
Rest 30s
Set Reps Rest
1 8 30s (h:m:s)
2 8 30s (h:m:s)
3 8 1m (h:m:s)
LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
reps 10
Rest 30s
Set Reps Rest
1 10 30s (h:m:s)
2 10 30s (h:m:s)
3 10 1m (h:m:s)

Core Bag Deadlift Clean Squat and Press
Horizontal Loading

Woo! This one is intense. Focus on correct form over speed. Check acute variables to see how the video leaves out the overhead press and description of how to add that in.

LLT
Corebag Clean and Squat
***I like to add a PRESS after the squat. Make sure to safely bring the bag back down out of the press first to your chest and then hinge back safely as you set it back on the ground. Stand up straight and take a second or two to prepare for your next set.
Set Reps
1 10

Cool Down Blocks

Restorative Cool Down
Horizontal Loading

Cool Down

Figure Four Supine Stretch
Set Reps
1 10
UMT
Supine Spinal Twist
Explore the stretch by moving your bent knee higher for more glute stretch, lower towards the ground for more twist in your back, etc. Connect with your breath and melt all of your muscles into the ground.
Set Reps
1 10
ULT
Supine Double Knee Hug
You may rock side to side and vertically. Let your hips open and expand.
Set Reps
1 10
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
Plank To Downward Dog [MS]
Set Reps
1 10
UMT
Stretch – World’s Greatest Stretch
Set Reps
1 10
ULT
Yoga Downward Facing Dog
Set Reps
1 10
UMT
Stretch – World’s Greatest Stretch
Set Reps
1 10