Set	time	distance_m
1	5 m	800

Set	reps	distance_yd	Tempo	Rest
1	10	10	controlled	30s

Set	reps	Tempo	Rest
1	5	controlled	30s

Set	reps	Tempo	Rest
1	5	controlled	30s

Set	reps	load	Tempo	Rest
1	5	light	controlled	30s

Set	reps	time	Tempo	Rest
1	5	2s	controlled	30s

Set	reps	load	Tempo	Rest
1	6-8	moderate	controlled	60s
2	6-8	moderate	controlled	60s
3	6-8	moderate	controlled	60s

Set	reps	load	Tempo	Rest
1	5	light	controlled	60s
2	5	light	controlled	60s
3	5	light	controlled	60s

Set	reps	load	Tempo	Rest
1	5	moderate	controlled	60s
2	5	moderate	controlled	60s
3	5	moderate	controlled	60s

Set	reps	load	Tempo	Rest
1	5	light	controlled	60s
2	5	light	controlled	60s
3	5	heavy	controlled	60s

Set	reps	Tempo	Rest
1	5	explosive	60s
2	5	explosive	60s
3	5	explosive	60s

Set	reps	time
1	5	5s

RJ Agile/Dead Strength Workout

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

RJ Field/Park Warmup
Horizontal Loading

Run

Set	Time	Distance
1	5 m h:m:s	800 m

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.

ULT
RJ Standing Knee Lift Forward Lunge with OH Reach

Set	Reps	Distance	Tempo	Rest
1	10	10 yd	Controlled	30s (h:m:s)

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

ULT
IR Active Hamstring Stretch

Set	Reps	Tempo	Rest
1	5	Controlled	30s (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
RJ Half Kneel to Lateral Lunge

Set	Reps	Tempo	Rest
1	5	Controlled	30s (h:m:s)

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
ViPR PRO Side Lunge with Forward Tilt breathing

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	30s (h:m:s)

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

Set	Reps	Time	Tempo	Rest
1	5	2s h:m:s	Controlled	30s (h:m:s)

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

Workout Blocks

Agile/Dead Strength
Circuit x 3

LLT
Long Arm KB Swings

reps 6-8

load moderate

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	6-8	Moderate	Controlled	60s (h:m:s)
2	6-8	Moderate	Controlled	60s (h:m:s)
3	6-8	Moderate	Controlled	60s (h:m:s)

LLT
DB – Anterior Lunge, DeadLift

reps 5

load light

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	60s (h:m:s)
2	5	Light	Controlled	60s (h:m:s)
3	5	Light	Controlled	60s (h:m:s)

LMT
ViPR PRO 2-Arm Swing Lateral Lunge

reps 5

load moderate

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	5	Moderate	Controlled	60s (h:m:s)
2	5	Moderate	Controlled	60s (h:m:s)
3	5	Moderate	Controlled	60s (h:m:s)

LMT
Anterior to Rotational Lunge – 1Arm DeadShift

reps 5

load light

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	5	Light	Controlled	60s (h:m:s)
2	5	Light	Controlled	60s (h:m:s)
3	5	Heavy	Controlled	60s (h:m:s)

UMT
Rotational Lizard Get Up

reps 5

Tempo explosive

Rest 60s

Set	Reps	Tempo	Rest
1	5	Explosive	60s (h:m:s)
2	5	Explosive	60s (h:m:s)
3	5	Explosive	60s (h:m:s)

Cool Down Blocks

Cool Down Block
Giant Set x 1

LAR UMT
Pigeon

reps 5

Stretch for the LPHC

Set	Reps
1	5

ULT
IR Active Hamstring Stretch

reps 5

time 5s

Set	Reps	Time
1	5	5s h:m:s

LAR ULT
Quadruped Medial Hip Stretch

reps 5

Set	Reps
1	5

UMT
Quadruped Medial Hip Stretch w/ Rotation

reps 5

Set	Reps
1	5

Warm-Up Blocks

RJ Field/Park Warmup Horizontal Loading

Run

ULT RJ Standing Knee Lift Forward Lunge with OH Reach

ULT IR Active Hamstring Stretch

UMT RJ Half Kneel to Lateral Lunge

LMT ViPR PRO Side Lunge with Forward Tilt breathing

Workout Blocks

Agile/Dead Strength Circuit x 3

LLT Long Arm KB Swings reps 6-8 load moderate Tempo controlled Rest 60s

LLT DB – Anterior Lunge, DeadLift reps 5 load light Tempo controlled Rest 60s

LMT ViPR PRO 2-Arm Swing Lateral Lunge reps 5 load moderate Tempo controlled Rest 60s

LMT Anterior to Rotational Lunge – 1Arm DeadShift reps 5 load light Tempo controlled Rest 60s

UMT Rotational Lizard Get Up reps 5 Tempo explosive Rest 60s