LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Working Block #1

Jumping Split Squats 4 x 6

Set	reps	Tempo	Rest
1	6	explosive	15s
2	6	explosive	15s
3	6	explosive	15s
4	6	explosive	15s

Lateral Lunge to Skip 4 x 6 per side

Set	reps	Tempo	Rest
1	6 per side	explosive	60s
2	6 per side	explosive	60s
3	6 per side	explosive	60s
4	6 per side	explosive	60s

Loaded Forward Back Hop to Tuck Jump 4 x 6

Set	reps	Tempo	Rest
1	6	explosive	15s
2	6	explosive	15s
3	6	explosive	15s
4	6	explosive	15s

Cross Jacks 4 x 10

Set	reps	Tempo	Rest
1	10	explosive	60s
2	10	explosive	60s
3	10	explosive	60s
4	10	explosive	60s

Sprint Intervals

High Knee Sprint in Place 5 x 15s

Set	time	Tempo	Rest
1	15s	fast	30s
2	15s	fast	30s
3	15s	fast	30s
4	15s	fast	30s
5	15s	fast	30s

[LJ] Susan – Pool Power

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Working Block #1
Superset x 4

ULT
Jumping Split Squats

reps 6

Tempo explosive

Rest 15s

An explosive leg exercise that emphasizes contralateral timing of the legs and arms.

Set	Reps	Tempo	Rest
1	6	Explosive	15s (h:m:s)
2	6	Explosive	15s (h:m:s)
3	6	Explosive	15s (h:m:s)
4	6	Explosive	15s (h:m:s)

UMT
Lateral Lunge to Skip

reps 6 per side

Tempo explosive

Rest 60s

Set	Reps	Tempo	Rest
1	6 per side	Explosive	60s (h:m:s)
2	6 per side	Explosive	60s (h:m:s)
3	6 per side	Explosive	60s (h:m:s)
4	6 per side	Explosive	60s (h:m:s)

Superset x 4

LLT
Loaded Forward Back Hop to Tuck Jump

reps 6

Tempo explosive

Rest 15s

Primes the body for explosive acceleration with load.

Set	Reps	Tempo	Rest
1	6	Explosive	15s (h:m:s)
2	6	Explosive	15s (h:m:s)
3	6	Explosive	15s (h:m:s)
4	6	Explosive	15s (h:m:s)

ULT
Cross Jacks

reps 10

Tempo explosive

Rest 60s

Set	Reps	Tempo	Rest
1	10	Explosive	60s (h:m:s)
2	10	Explosive	60s (h:m:s)
3	10	Explosive	60s (h:m:s)
4	10	Explosive	60s (h:m:s)

Sprint Intervals
Horizontal Loading

ULT
High Knee Sprint in Place

Set	Time	Tempo	Rest
1	15s h:m:s	Fast	30s (h:m:s)
2	15s h:m:s	Fast	30s (h:m:s)
3	15s h:m:s	Fast	30s (h:m:s)
4	15s h:m:s	Fast	30s (h:m:s)
5	15s h:m:s	Fast	30s (h:m:s)