Set	reps	distance_yd	Tempo	Rest
1		50	controlled	60s
2		50	controlled	60s

Set	reps	load	Tempo
1	5 each	moderate	controlled

Set	reps	load	Tempo
1	5 each	heavy	fast

Set	reps	load	Tempo
1	5 each	heavy	fast

Set	reps	load	Tempo
1	10	moderate	controlled
2	10	moderate	controlled
3	10	moderate	controlled
4	10	moderate	controlled

Set	reps	distance_yd	Tempo	Rest
1	1	15	fast	60-90s
2	1	15	fast
3	1	15	fast
4	1	15	fast

Set	reps	load	Tempo
1	10	moderate	controlled
2	10	moderate	controlled
3	10	moderate	controlled
4	10	moderate	controlled

Set	reps	distance_yd	Tempo	Rest
1	1	10	fast	60s
2	1		fast
3	1		fast
4	1		fast

Set	reps	load	Tempo	Rest
1	20	moderate	controlled	60s
2	20	moderate	controlled
3	20	moderate	controlled

Set	reps	distance_yd	Tempo	Rest
1	2	10	fast	60s
2	2		fast
3	2		fast

Set	reps	time
1		5m

RJ 4Q ViPR Ladder Work

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Metabolic Run
Horizontal Loading

Run

Set	Reps	Distance	Tempo	Rest
1		50 yd	Controlled	60s (h:m:s)
2		50 yd	Controlled	60s (h:m:s)

AHHPS – 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

Working Block
Superset x 4

LLT
RJ 2 Arm ViPR Swing Alternate Lunge

reps 10

load moderate

Tempo controlled

Rest ViPR on the ground between each repetition

Set	Reps	Load	Tempo
1	10	Moderate	Controlled
2	10	Moderate	Controlled
3	10	Moderate	Controlled
4	10	Moderate	Controlled

ULT
RJ Forward ladder run to sprint

reps 1

distance_yd 15

Tempo fast

Rest 60-90s

One foot in each hole with the ladder and sprint out the ladder for 10 yds

Set	Reps	Distance	Tempo	Rest
1	1	15 yd	Fast	60-90s (h:m:s)
2	1	15 yd	Fast	(h:m:s)
3	1	15 yd	Fast	(h:m:s)
4	1	15 yd	Fast	(h:m:s)

Double Ladder
Superset x 4

LMT
RJ Double Ladder ViPR Icky Shuffle Down Chop

reps 10

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	10	Moderate	Controlled
2	10	Moderate	Controlled
3	10	Moderate	Controlled
4	10	Moderate	Controlled

UMT
RJ Double Ladder Icky Shuffle Sprint

reps 1

distance_yd 10

Tempo fast

Rest 60s

Set	Reps	Distance	Tempo	Rest
1	1	10 yd	Fast	60s (h:m:s)
2	1	yd	Fast	(h:m:s)
3	1	yd	Fast	(h:m:s)
4	1	yd	Fast	(h:m:s)

Flow
Superset x 3

LMT
RJ ViPR Halo Flow

reps 20

load moderate

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	20	Moderate	Controlled	60s (h:m:s)
2	20	Moderate	Controlled	(h:m:s)
3	20	Moderate	Controlled	(h:m:s)

UMT
RJ Half Kneel Lateral Hop Sprint

reps 2

distance_yd 10

Tempo fast

Rest 60s

Set	Reps	Distance	Tempo	Rest
1	2	10 yd	Fast	60s (h:m:s)
2	2	yd	Fast	(h:m:s)
3	2	yd	Fast	(h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Vibration Device-Hands vibration

Set	Reps	Time
1		5m h:m:s

Warm-Up Blocks

Metabolic Run Horizontal Loading

Run

AHHPS – Activation for Power Circuit x 1

Rub and Scrub Pelvis reps 10s

LMT Runner’s Rotational Hinge Ball Knee Drive reps 5 each load moderate Tempo controlled

LLT Mini Band Lateral Ward Quick Release reps 5 each load heavy Tempo fast

LMT Monster Band T-Squat Quick Release reps 5 each load heavy Tempo fast

LLT Percussive Exhalation OH Squat reps 2

ULT Eye Tracking Reverse Lunge reps 5 each

Workout Blocks

Working Block Superset x 4

LLT RJ 2 Arm ViPR Swing Alternate Lunge reps 10 load moderate Tempo controlled

ULT RJ Forward ladder run to sprint reps 1 distance_yd 15 Tempo fast Rest 60-90s

Double Ladder Superset x 4

LMT RJ Double Ladder ViPR Icky Shuffle Down Chop reps 10 load moderate Tempo controlled

UMT RJ Double Ladder Icky Shuffle Sprint reps 1 distance_yd 10 Tempo fast Rest 60s

Flow Superset x 3

LMT RJ ViPR Halo Flow reps 20 load moderate Tempo controlled Rest 60s

UMT RJ Half Kneel Lateral Hop Sprint reps 2 distance_yd 10 Tempo fast Rest 60s