Set	time
1	30 seconds per spot

Set	time	Rest
1	45s	20-30s
2	45s	20-30s
3	45s	20-30s

Set	reps	Rest
1	5 reps with coach call	15s
2	5 reps with coach call	15s
3	5 reps with coach call	15s

Set	reps	Hold	Rest
1	10-12 ea side	1 second	20-30 secs
2	10-12 ea side	1 second	20-30 secs
3	10-12 ea side	1 second	20-30 secs

Set	reps	Tempo	Rest
1	8-10 ea. side	controlled	20-30secs
2	8-10 ea. side	controlled	20-30secs
3	8-10 ea. side	controlled	20-30secs

Set	reps	Tempo	Rest
1	10-12	controlled	20-30 secs
2	10-12	controlled	20-30 secs
3	10-12	controlled	20-30 secs

Set	reps	Tempo	Rest
1	10-15ea	controlled	30 secs
2	10-15ea	controlled	30 secs
3	10-15ea	controlled	30 secs

Set	reps	weight_kgs	Tempo	Rest
1	10	6	controlled	30s

Set	reps	weight_kgs	Tempo	Rest
1	10	6	controlled	30s

Set	reps	weight_lbs	Tempo	Rest
1	30s	6	fast	30s

Luka

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

[AHC] Activation Block for Athletes
Horizontal Loading

Here is a quick Activation Block to prepare your athletes for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and change of head position. In this drill we want you to shake your head, tilt your head or rotate your head while moving laterally.

Rub and Scrub Pelvis

Set	Time
1	30 seconds per spot h:m:s

1. Sacroiliac and Lumbosacral joints
2. Iliac Crests
3. Anterior Superior Iliac Spines
4. Iliofemoral region
5. Pubic Symphysis
6. Greater Trochanter

LMT
Dual Mini Band Side Shuffle

Set	Time	Rest
1	45s h:m:s	20-30s (h:m:s)
2	45s h:m:s	20-30s (h:m:s)
3	45s h:m:s	20-30s (h:m:s)

LMT
Band Bow and Arrow Quick Release

Set	Reps
1	5 ea.

LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle

Set	Reps	Rest
1	5 reps with coach call	15s (h:m:s)
2	5 reps with coach call	15s (h:m:s)
3	5 reps with coach call	15s (h:m:s)

Workout Blocks

Relative Strength
Horizontal Loading

ULT
CU SLR w-Side Plank

Begin Lying on your side, resting on your forearm with your bottom leg bent at about a 90 degree angle and your top leg straight. Tighten your abs and lift your hips up off the floor (pushing your pelvis forward). Then raise your heel so it is at the same level as your hip. Hold briefly, relax and repeat. Keep body aligned; do not roll forward or back.

Set	Reps	Hold	Rest
1	10-12 ea side	1 second h:m:s	20-30 secs (h:m:s)
2	10-12 ea side	1 second h:m:s	20-30 secs (h:m:s)
3	10-12 ea side	1 second h:m:s	20-30 secs (h:m:s)

Begin lying on your side, resting on your forearm with your bottom leg bent at a 90 degree angle and your top leg straight.

Tighten your abs and lift your hips up off the floor (pushing your pelvis forward). Then raise your heel so it is at the same level as your hip. Hold briefly, relax and repeat.

Keep body aligned; do not roll forward or back.

UMT
G2S Forward to Lateral Lunge with Balance

Set	Reps	Tempo	Rest
1	8-10 ea. side	Controlled	20-30secs (h:m:s)
2	8-10 ea. side	Controlled	20-30secs (h:m:s)
3	8-10 ea. side	Controlled	20-30secs (h:m:s)

UMT
Through the Leg Get Up

Set	Reps	Tempo	Rest
1	10-12	Controlled	20-30 secs (h:m:s)
2	10-12	Controlled	20-30 secs (h:m:s)
3	10-12	Controlled	20-30 secs (h:m:s)

ULT
Reverse Lunge w/ OH Reach

Set	Reps	Tempo	Rest
1	10-15ea	Controlled	30 secs (h:m:s)
2	10-15ea	Controlled	30 secs (h:m:s)
3	10-15ea	Controlled	30 secs (h:m:s)

Odd Position Strength- 1/25
Horizontal Loading

LMT
3D-Lunge with Lateral Shift

Set	Reps	Weight	Tempo	Rest
1	10	6 kgs	Controlled	30s (h:m:s)

LMT
Offset Deadlift with Chop

Set	Reps	Weight	Tempo	Rest
1	10	6 kgs	Controlled	30s (h:m:s)

LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle

Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.

Set	Reps	Weight	Tempo	Rest
1	30s	6 lbs	Fast	30s (h:m:s)

Warm-Up Blocks

[AHC] Activation Block for Athletes Horizontal Loading

Rub and Scrub Pelvis

LMT Dual Mini Band Side Shuffle

LMT Band Bow and Arrow Quick Release

LMT ViPR PRO Steering Wheel w/ Quick Feet Shuffle

Workout Blocks

Relative Strength Horizontal Loading

ULT CU SLR w-Side Plank

UMT G2S Forward to Lateral Lunge with Balance

UMT Through the Leg Get Up

ULT Reverse Lunge w/ OH Reach

Odd Position Strength- 1/25 Horizontal Loading

LMT 3D-Lunge with Lateral Shift

LMT Offset Deadlift with Chop

LMT Medicine Ball Shoulder to Shoulder Quick Agility Shuffle