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

JE Muscle and Agile strength and power acceleration

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

Warm-Up Blocks

Whole-Body 4Q Mobility Level 2
Horizontal Loading

LAR ULT
Upward Downward Dog
Set Reps
1 10
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps
1 10
LLT
DB OH Reach with Step
Set Reps
1 10
LMT
Half Kneel Side Lunge to Band Rotation
Set Reps
1 10

Workout Blocks

Working Block
Circuit x 1

LLT
DB Bench Press
reps 3-5
load heavy
Rest :30
Set Reps Load Rest
1 3-5 Heavy :30 (h:m:s)
LLT
Long Arm KB Swings
reps
time :30
Rest :30
Set Reps Time Rest
1 :30 h:m:s :30 (h:m:s)
LLT
BB Bentover Row 3:2:1 Tempo
reps 3-5
load heavy
Rest :30
Set Reps Load Rest
1 3-5 Heavy :30 (h:m:s)
LMT
Rotational Split Clean
reps 5
load heavy
Rest :30
Set Reps Load Rest
1 5 Heavy :30 (h:m:s)
LLT
DB Scaption
reps 10
load moderate
Rest :30
Set Reps Load Rest
1 10 Moderate :30 (h:m:s)
LMT
Alternating KB Swings Narrow
reps 10/10
load light
Rest :30
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Reps Load Rest
1 10/10 Light :30 (h:m:s)
reps 10
Rest :30
Set Reps Rest
1 10 :30 (h:m:s)