LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Pelvis
Set time Tempo
1 2 min fast
Rub and Scrub Ankle & Knee
Set time Tempo
1 60s each side fast
ULT Forward Traveling Bounce (Acceleration)
Set time distance_yd Tempo
1 60s 5 fast
Workout Blocks
Working Block
Horizontal
POWER WALK
Set time intensity
1 4min 4-5
Repeated Squat Jump
Set time intensity Tempo Rest
1 30s 6-7 fast 30s
2 30s 6-7 fast 30s
3 30s 6-7 fast 30s
4 30s 6-7 fast 30s
POWER WALK
Set time intensity
1 4min 4-5
[gh] Skaters and Pogo hops (3/1)
Set time intensity Tempo Rest
1 30s 6-7 explosive 30s
2 30s 6-7 explosive 30s
3 30s 6-7 explosive 30s
4 30s 6-7 explosive 30s
POWER WALK
Set time intensity
1 4min 4-5
Jumping Split Squats
Set time intensity Tempo Rest
1 30s 6-7 explosive 30s
2 30s 6-7 explosive 30s
3 30s 6-7 explosive 30s
4 30s 6-7 explosive 30s
POWER WALK
Set time intensity
1 4min 4-5
Rotational Jump Squat
Set time intensity Tempo Rest
1 30s 6-7 explosive 30s
2 30s 6-7 explosive 30s
3 30s 6-7 explosive 30s
4 30s 6-7 explosive 30s
Cool Down Blocks
Cool Down Block
Horizontal
Hip Decoupling-Hamstring and Calf Pumps
Set time Tempo
1 00:00:60 e.s controlled
Pigeon
Set time Hold
1 00:00:60 e.s

[GH] CROSS-WALK / ULT-UMT (HIIT)

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

8 minutes sets 4x = 32 minutes
8 minutes breakdown : 4 min walk / 4 min 1 Bodyweight exercise (HIIT)

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Pelvis
Set Time Tempo
1 2 min h:m:s Fast
Rub and Scrub Ankle & Knee
Set Time Tempo
1 60s each side h:m:s Fast
ULT
ULT Forward Traveling Bounce (Acceleration)
Set Time Distance Tempo
1 60s h:m:s 5 yd Fast

Workout Blocks

Working Block
Horizontal Loading

ULT
POWER WALK
Set Time Intensity
1 4min h:m:s 4-5 RPE
ULT
Repeated Squat Jump
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Time Intensity Tempo Rest
1 30s h:m:s 6-7 RPE Fast 30s (h:m:s)
2 30s h:m:s 6-7 RPE Fast 30s (h:m:s)
3 30s h:m:s 6-7 RPE Fast 30s (h:m:s)
4 30s h:m:s 6-7 RPE Fast 30s (h:m:s)
ULT
POWER WALK
Set Time Intensity
1 4min h:m:s 4-5 RPE
UMT
[gh] Skaters and Pogo hops (3/1)
Set Time Intensity Tempo Rest
1 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
2 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
3 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
4 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
ULT
POWER WALK
Set Time Intensity
1 4min h:m:s 4-5 RPE
ULT
Jumping Split Squats
An explosive leg exercise that emphasizes contralateral timing of the legs and arms.
Set Time Intensity Tempo Rest
1 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
2 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
3 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
4 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
ULT
POWER WALK
Set Time Intensity
1 4min h:m:s 4-5 RPE
UMT
Rotational Jump Squat
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Time Intensity Tempo Rest
1 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
2 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
3 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)
4 30s h:m:s 6-7 RPE Explosive 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Hip Decoupling-Hamstring and Calf Pumps
Decouple hips while opening posterior chain.
Set Time Tempo
1 00:00:60 e.s h:m:s Controlled
LAR UMT
Pigeon
Stretch for the LPHC
Set Time Hold
1 00:00:60 e.s h:m:s h:m:s