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

LD – Intro to Power for Fall Prevention

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

Warm-Up Blocks

LD – Power Warm Up Block
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[J] – Power: Warm Up Sequence #1
Set Reps
1 10
LAR UMT
Split Stance High Low Reach
Dynamic Stretch for the hamstrings and Hip Flexor.
Set Reps
1 10
ULT
LD – ULT – Split Catch
Set Reps
1 10

LD – Beginner Power – Fall Prevention Block
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Progression to fall prevention using power and balance.

ULT
Forward Split Catch
Enhance neuromuscular control at impact in the sagittal plane.
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
ULT
Stutter Step Lunge w/ Lateral Tracking
Set Time Rest
1 1 minute h:m:s 30 sec (h:m:s)
2 1 minute h:m:s 30 sec (h:m:s)
UMT
LD – UMT – Transverse Hop to Single Leg Balance
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Time Rest
1 1 minute h:m:s 30 sec (h:m:s)
2 1 minute h:m:s 30 sec (h:m:s)

Workout Blocks

Cool Down
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LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Time
1 1 minute h:m:s

focus on Breath

LAR ULT
Restorative Pose Cobra
Set Time
1 1 minute h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1 minute h:m:s