LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Activation for Power
Circuit x 1
Elliptical or Step Mill/Stair Climber
Set time
1 10 min (+/-)
Rub and Scrub Pelvis
Set reps
1 10s
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 5 each moderate controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 each heavy fast
Monster Band T-Squat Quick Release
Set reps load Tempo
1 5 each heavy fast
Percussive Exhalation OH Squat
Set reps
1 2
Eye Tracking Reverse Lunge
Set reps
1 5 each
Workout Blocks
Additional Warm Up
Giant Set x 3
Box Jump
Set reps 0 Tempo Rest
1 5 explosive 30sec
2 5 explosive 30sec
3 5 explosive 30sec
4Q Plyo
Giant Set x 3
MB Plyo Broad Jump
Set reps load Tempo Rest
1 5 light explosive 45-60s
2 5 light explosive 45-60s
3 5 light explosive 45-60s
Rotational Plyo Throw
Set reps load Tempo Rest
1 5 each light explosive 45-60s
2 5 each light explosive 45-60s
3 5 each light explosive 45-60s
Unilateral Vertical Skip
Set reps Tempo Rest
1 5 each explosive 45-60s
2 5 each explosive 45-60s
3 5 each explosive 45-60s
Plyo Skater
Set reps Tempo Rest
1 5 each explosive 45-60s
2 5 each explosive 45-60s
3 5 each explosive 45-60s
4Q Agility
Giant Set x 3
ViPR PRO Tilt Sagittal Breakdowns
Set reps load Tempo Rest
1 30s moderate fast 60-90s
2 30s moderate fast 60-90s
3 30s moderate fast 60-90s
ViPR PRO Shuffle Tilt COD
Set reps load Tempo Rest
1 30s moderate fast 60-90s
2 30s moderate fast 60-90s
3 30s moderate fast 60-90s
Forward Breakdowns
Set reps Tempo Rest
1 30s fast 60-90s
2 30s fast 60-90s
3 30s fast 60-90s
Reverse T Drill
Set reps Tempo Rest
1 30s fast 60-90s
2 30s fast 60-90s
3 30s fast 60-90s
Cool Down Blocks
RECOVERY
Horizontal
Side Lying 90-90
Set reps
1 5 each side
Kneeling Restorative Flow for Recovery and Regeneration
Set reps Tempo
1 5 each side controlled
Weighted Belly Breathing
Set time
1 3 min

AMW Week 8 Assignment AHHPS – 4Q Plyo/Agility

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

Warm-Up Blocks

Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

ULT
Elliptical or Step Mill/Stair Climber
time 10 min (+/-)
Optional Cardio Warm Up
Set Time
1 10 min (+/-) h:m:s

**Optional Warm Up Activity {if needed}
(i.e. 'Listen to body - for colder days, need to generate a little more heat/movement in body first thing in the morning due to feeling more stiffness/tightness, etc.)

Rub and Scrub Pelvis
reps 10s
Set Reps
1 10s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 5 each
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 each Moderate Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Mini Band Lateral Ward Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 5 each
load heavy
Tempo fast
Set Reps Load Tempo
1 5 each Heavy Fast
LLT
Percussive Exhalation OH Squat
reps 2
Set Reps
1 2
ULT
Eye Tracking Reverse Lunge
reps 5 each
Set Reps
1 5 each

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Additional Warm Up
Giant Set x 3

ULT
Box Jump
reps 5
0
Tempo explosive
Rest 30sec
Set Reps Tempo Rest
1 5 Explosive 30sec (h:m:s)
2 5 Explosive 30sec (h:m:s)
3 5 Explosive 30sec (h:m:s)

4Q Plyo
Giant Set x 3

Circuit these 4 plyometric drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today's session than the cardio component.
You can change the order of the exercises, personally I like to do Loaded at the beginning to better express power Unloaded.

LLT
MB Plyo Broad Jump
reps 5
load light
Tempo explosive
Rest 45-60s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Reps Load Tempo Rest
1 5 Light Explosive 45-60s (h:m:s)
2 5 Light Explosive 45-60s (h:m:s)
3 5 Light Explosive 45-60s (h:m:s)
LMT
Rotational Plyo Throw
reps 5 each
load light
Tempo explosive
Rest 45-60s
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Tempo Rest
1 5 each Light Explosive 45-60s (h:m:s)
2 5 each Light Explosive 45-60s (h:m:s)
3 5 each Light Explosive 45-60s (h:m:s)
ULT
Unilateral Vertical Skip
reps 5 each
Tempo explosive
Rest 45-60s
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)
3 5 each Explosive 45-60s (h:m:s)

Get as much height with each rep

UMT
Plyo Skater
reps 5 each
Tempo explosive
Rest 45-60s
Develops dynamic balance and agility in the frontal plane.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)
3 5 each Explosive 45-60s (h:m:s)

Try to jump farther and don't worry about sticking the landing

4Q Agility
Giant Set x 3

Circuit these 4 agility drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today's session than the cardio component.
Substitute equipment if need be.

LLT
ViPR PRO Tilt Sagittal Breakdowns
reps 30s
load moderate
Tempo fast
Rest 60-90s
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Reps Load Tempo Rest
1 30s Moderate Fast 60-90s (h:m:s)
2 30s Moderate Fast 60-90s (h:m:s)
3 30s Moderate Fast 60-90s (h:m:s)
LMT
ViPR PRO Shuffle Tilt COD
reps 30s
load moderate
Tempo fast
Rest 60-90s
Enhances bottom to top coordination and develops transverse plane agility under load.
Set Reps Load Tempo Rest
1 30s Moderate Fast 60-90s (h:m:s)
2 30s Moderate Fast 60-90s (h:m:s)
3 30s Moderate Fast 60-90s (h:m:s)
ULT
Forward Breakdowns
reps 30s
Tempo fast
Rest 60-90s
Develops agility in the front and back directions
Set Reps Tempo Rest
1 30s Fast 60-90s (h:m:s)
2 30s Fast 60-90s (h:m:s)
3 30s Fast 60-90s (h:m:s)
UMT
Reverse T Drill
reps 30s
Tempo fast
Rest 60-90s
Enhances agility and bottom to top coordination in the forward, backward and lateral directions.
Set Reps Tempo Rest
1 30s Fast 60-90s (h:m:s)
2 30s Fast 60-90s (h:m:s)
3 30s Fast 60-90s (h:m:s)

Cool Down Blocks

RECOVERY
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 5 each side

Long, slow deep inhales and exhales - full breath cycles on each side - repeat for 5x each side.

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps Tempo
1 5 each side Controlled

Long, slow deep inhales and exhales. Hold for full breath cycle in each position.

GAR LLT
Weighted Belly Breathing
Set Time
1 3 min h:m:s

Long, slow inhales and exhales for several full breath cycles.
Option - elevate legs to 90-90 position.