LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - Hip Activation Block
Horizontal
Rub and Scrub Pelvis
Set reps
1 10
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 10
Bentover Sagittal Band Walk
Set reps
1 10
Mini Band Lateral Ward Quick Release
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 10
Eye Tracking Reverse Lunge
Set reps
1 10
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 10 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 10 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 heavy controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 heavy controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 10 heavy controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
Working Block
Superset x 2
Plyo Split Jumps
Set reps Tempo Rest
1 5 ea fast 0
2 5 ea fast 0
MOVE DB Squat Jump
Set reps weight_lbs Tempo Rest
1 5 10-15 explosive 1:00
2 5 10-15 explosive 1:00
POWER - Speed-Strength
Superset x 4
MOVE Barbell Clean – Position 2
Set reps load Tempo Rest
1 5 light fast 30 sec
2 5 moderate explosive 30 sec
3 5 moderate explosive 30 sec
4 5 moderate explosive 30 sec
Wall Alternating Overhead Reach
Set reps Rest
1 10 1:00
2 10 1:00
3 10 1:00
4 10 1:00
Strength - Lower
Superset x 4
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 5 moderate controlled 30 sec
2 5 heavy controlled 30 sec
3 5 heavy controlled 30 sec
4 5 heavy controlled 30 sec
Prone Quad Front-to-Back Sway T1 HpDC
Set reps Rest
1 10 1:00
2 10 1:00
3 10 1:00
4 10 1:00
Strength - Upper
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 1:00
2 5 heavy controlled 1:00
3 5 heavy controlled 1:00
DB Lawnmower Row
Set reps load Tempo Rest
1 8 ea moderate controlled 90 sec
2 8 ea moderate controlled 90 sec
3 8 ea moderate controlled 90 sec
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 2:00
Side Lying 90-90
Set time
1 30 sec ea
Pigeon
Set time
1 30 sec

MOVE – Power/Strength Session

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

Warm-Up Blocks

AHHPS - Hip Activation Block
Horizontal Loading

Rub and Scrub Pelvis
Set Reps
1 10

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
Set Reps
1 10

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

LLT
Bentover Sagittal Band Walk
Set Reps
1 10

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

LLT
Mini Band Lateral Ward Quick Release
Set Reps
1 10

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 10

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

ULT
Eye Tracking Reverse Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 10 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 10 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Heavy Controlled

If you don't have a VIPR use a MB, Stick or another tool in place of the VIPR

LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

Working Block
Superset x 2

2 Power Drills designed to be fast and quick

ULT
Plyo Split Jumps
reps 5 ea
Tempo fast
Rest 0
Set Reps Tempo Rest
1 5 ea Fast 0 (h:m:s)
2 5 ea Fast 0 (h:m:s)

Perform 5 with a Right Stagger and 5 with a Left Stagger

LLT
MOVE DB Squat Jump
reps 5
weight_lbs 10-15
Tempo explosive
Rest 1:00
Set Reps Weight Tempo Rest
1 5 10-15 lbs Explosive 1:00 (h:m:s)
2 5 10-15 lbs Explosive 1:00 (h:m:s)

POWER - Speed-Strength
Superset x 4

LLT
MOVE Barbell Clean – Position 2
reps 5
load light
Tempo fast
Rest 30 sec
Set Reps Load Tempo Rest
1 5 Light Fast 30 sec (h:m:s)
2 5 Moderate Explosive 30 sec (h:m:s)
3 5 Moderate Explosive 30 sec (h:m:s)
4 5 Moderate Explosive 30 sec (h:m:s)
ULT
Wall Alternating Overhead Reach
reps 10
Rest 1:00
Set Reps Rest
1 10 1:00 (h:m:s)
2 10 1:00 (h:m:s)
3 10 1:00 (h:m:s)
4 10 1:00 (h:m:s)

Strength - Lower
Superset x 4

LLT
BB Back Squat Neutral Stance
reps 5
load moderate
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 5 Moderate Controlled 30 sec (h:m:s)
2 5 Heavy Controlled 30 sec (h:m:s)
3 5 Heavy Controlled 30 sec (h:m:s)
4 5 Heavy Controlled 30 sec (h:m:s)
ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 10
Rest 1:00
T1= Threshold 1
Set Reps Rest
1 10 1:00 (h:m:s)
2 10 1:00 (h:m:s)
3 10 1:00 (h:m:s)
4 10 1:00 (h:m:s)

Strength - Upper
Superset x 3

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 1:00
Set Reps Load Tempo Rest
1 5 Heavy Controlled 1:00 (h:m:s)
2 5 Heavy Controlled 1:00 (h:m:s)
3 5 Heavy Controlled 1:00 (h:m:s)
LMT
DB Lawnmower Row
reps 8 ea
load moderate
Tempo controlled
Rest 90 sec
Set Reps Load Tempo Rest
1 8 ea Moderate Controlled 90 sec (h:m:s)
2 8 ea Moderate Controlled 90 sec (h:m:s)
3 8 ea Moderate Controlled 90 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Control your breathing. Work in Slow Inhale. Hold your breath and Slow Exhale. Use a tempo of 4-2-4 if possible.

UMT
Double Leg Restorative Pose
Set Time
1 2:00 h:m:s
UMT
Side Lying 90-90
Set Time
1 30 sec ea h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Time
1 30 sec h:m:s