LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Full body activation
Horizontal
Rub and Scrub Knee
Set time
1 30-60 secs
Rub and Scrub Pelvis
Set time
1 30-60 secs
Rub and Scrub Sternum/Clavicle
Set reps
1 30-60 secs
Prisoner Runner’s Hinge
Set reps
1 10
Reverse Lunge w/ OH Reach
Set reps
1 10
Hip and Low Back Activation – Bent Walk with Knee Band
Set reps load
1 10 heavy
Mini Band Rotational Ward Quick Release
Set reps load
1 10 heavy
Overhead Ward Rotation Quick Release
Set reps
1 10
Eye Tracking Reverse Lunge
Set reps
1 10
Workout Blocks
Kelli Accel A ULT/UMT
Giant Set x 2
Bear Get Up
Set reps Tempo Rest
1 6 explosive 1-2 mins
2 6 explosive 1-2 mins
Forward Split Thrust
Set reps Tempo Rest
1 6 explosive 1-2 minutes
2 6 explosive 1-2 minutes
3-Point Sprint Up
Set reps Tempo Rest
1 6 explosive 1-2 minutes
2 6 explosive 1-2 minutes
Split Stance Coil Squat Explosive
Set reps Tempo Rest
1 6 explosive 1-2 mins
2 6 explosive 1-2 mins
Lateral Lunge to Skip
Set reps Tempo Rest
1 6 explosive 1-2 mins
2 6 explosive 1-2 mins
Rotational Bound
Set reps Tempo Rest
1 6 explosive 1-2 minutes
2 6 explosive 1-2 minutes
Cool Down Blocks
Regeneration 1
Horizontal
4 Cycle Kneeling Breathing
Set time
1 00:02:00
Double Leg Restorative Pose
Set time
1 00:02:00

Kelli Acceleration Month 3

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

Your first focus on power training! We are going to start with acceleration. We will start with unloaded patterns. Once you get comfortable with these we will progress to loaded! Make sure to reset between each exercise. Use about submax effort (around 70%). Do not go all out on your effort.

Warm-Up Blocks

Full body activation
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing ‘Fluid Dynamics’ (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating ‘Small Motor Unit Recruitment’ (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate ‘Excitation’ to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor ‘Stimulation’ for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

Rub and Scrub Knee
Set Time
1 30-60 secs h:m:s
Rub and Scrub Pelvis
Set Time
1 30-60 secs h:m:s
Rub and Scrub Sternum/Clavicle
Set Reps
1 30-60 secs
ULT
Prisoner Runner’s Hinge
Set Reps
1 10
ULT
Reverse Lunge w/ OH Reach
Set Reps
1 10
LLT
Hip and Low Back Activation – Bent Walk with Knee Band
Set Reps Load
1 10 Heavy
LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 10 Heavy
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 10
ULT
Eye Tracking Reverse Lunge
Set Reps
1 10

Workout Blocks

Kelli Accel A ULT/UMT
Giant Set x 2

Do each exercise for the given reps and sets then move on to the next. Make sure to reset between each rep. Use submax effort (about 70%).

ULT
Bear Get Up
reps 6
Tempo explosive
Rest 1-2 mins
Set Reps Tempo Rest
1 6 Explosive 1-2 mins (h:m:s)
2 6 Explosive 1-2 mins (h:m:s)
ULT
Forward Split Thrust
reps 6
Tempo explosive
Rest 1-2 minutes
Set Reps Tempo Rest
1 6 Explosive 1-2 minutes (h:m:s)
2 6 Explosive 1-2 minutes (h:m:s)
ULT
3-Point Sprint Up
reps 6
Tempo explosive
Rest 1-2 minutes
Set Reps Tempo Rest
1 6 Explosive 1-2 minutes (h:m:s)
2 6 Explosive 1-2 minutes (h:m:s)
UMT
Split Stance Coil Squat Explosive
reps 6
Tempo explosive
Rest 1-2 mins
Set Reps Tempo Rest
1 6 Explosive 1-2 mins (h:m:s)
2 6 Explosive 1-2 mins (h:m:s)
UMT
Lateral Lunge to Skip
reps 6
Tempo explosive
Rest 1-2 mins
Set Reps Tempo Rest
1 6 Explosive 1-2 mins (h:m:s)
2 6 Explosive 1-2 mins (h:m:s)
UMT
Rotational Bound
reps 6
Tempo explosive
Rest 1-2 minutes
Set Reps Tempo Rest
1 6 Explosive 1-2 minutes (h:m:s)
2 6 Explosive 1-2 minutes (h:m:s)

Cool Down Blocks

Regeneration 1
Horizontal Loading

Restore Tissue

ULT
4 Cycle Kneeling Breathing
Set Time
1 00:02:00 h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 00:02:00 h:m:s