LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
ML: Hip Activation/ Warm-up
Horizontal
Rub and Scrub Pelvis
Set time
1 60s
Half Kneeling Medial Hip Activation
Set reps
1 10
Bentover Sagittal Band Walk
Set reps Tempo
1 10 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 Alternating controlled
Open Chain Hip Internal Rotation Quick Release
Set reps
1 5 each
Treadmill Jog
Set time
1 5min
Workout Blocks
ULT: Acceleration (Lower Extremity Emphasis)
Horizontal
Assisted Explosive Squat TRX
Set reps Tempo Rest
1 8 explosive 60s
2 8 explosive 60s
Unilateral Vertical Skip
Set reps Tempo Rest
1 8 explosive 60s
2 8 explosive 60s
3-Count Prisoner Split Hold
Set reps Tempo Rest
1 6 fast 60s
2 6 fast 60s
Bear Get Up
Set reps Tempo Rest
1 6 explosive 60s
2 6 explosive 60s
UMT: Acceleration (Lower Extremity)
Horizontal
Rotational Jump (Explosive)
Set reps Tempo Rest
1 6 explosive 60s
2 6 explosive 60s
Lateral Lunge to Skip
Set reps Tempo Rest
1 4 each L & R explosive 60s
2 4 each L & R controlled 60s
Rotational Bound
Set reps Tempo Rest
1 6 each explosive 60s
2 6 each explosive 60s
Lateral 3-Point Shuffle Up
Set reps Tempo Rest
1 4 each explosive 60s
2 4 each explosive 60s
Cool Down Blocks
Cool Down Block
Horizontal
Ankle Squash with Lateral breathing RP
Set time
1 60s
Pigeon
Set reps
1 60s each
Contrast Shower
Set time
1 3min

Power: Intro to Acceleration

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

Warm-Up Blocks

ML: Hip Activation/ Warm-up
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 60s h:m:s
ULT
Half Kneeling Medial Hip Activation
Set Reps
1 10

40-60% effort into knee
hold for 2-5 seconds

5x Left 5x Right

LLT
Bentover Sagittal Band Walk
Set Reps Tempo
1 10 Controlled

5x Forward 5x Backward

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 10 Alternating Controlled

5x Left 5x Right
Alternating

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5 each

1sec hold w/knee

GAR ULT
Treadmill Jog
Set Time
1 5min h:m:s

Workout Blocks

ULT: Acceleration (Lower Extremity Emphasis)
Horizontal Loading

ULT
Assisted Explosive Squat TRX
Set Reps Tempo Rest
1 8 Explosive 60s (h:m:s)
2 8 Explosive 60s (h:m:s)
ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 8 Explosive 60s (h:m:s)
2 8 Explosive 60s (h:m:s)
ULT
3-Count Prisoner Split Hold
Develop agility and neuromuscular control at impact.
Set Reps Tempo Rest
1 6 Fast 60s (h:m:s)
2 6 Fast 60s (h:m:s)
ULT
Bear Get Up
Set Reps Tempo Rest
1 6 Explosive 60s (h:m:s)
2 6 Explosive 60s (h:m:s)

UMT: Acceleration (Lower Extremity)
Horizontal Loading

UMT
Rotational Jump (Explosive)
Set Reps Tempo Rest
1 6 Explosive 60s (h:m:s)
2 6 Explosive 60s (h:m:s)
UMT
Lateral Lunge to Skip
Set Reps Tempo Rest
1 4 each L & R Explosive 60s (h:m:s)
2 4 each L & R Controlled 60s (h:m:s)
UMT
Rotational Bound
Set Reps Tempo Rest
1 6 each Explosive 60s (h:m:s)
2 6 each Explosive 60s (h:m:s)
UMT
Lateral 3-Point Shuffle Up
Set Reps Tempo Rest
1 4 each Explosive 60s (h:m:s)
2 4 each Explosive 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 60s h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 60s each
GPR
Contrast Shower
After showering alternate the following: 10s HOT 20s COLD 4x End with COLD for as long as you can brave it.
Set Time
1 3min h:m:s