Set	time
1	60 sec

Set	reps	Tempo	Rest
1	10	fast	30s
2	10	fast	30s
3	10	fast	30s
4	10	slow	30s

Set	reps	weight_lbs	Tempo	Rest
1	10	10	controlled	30s
2	10	10	controlled	30s
3	10	10	controlled	30s
4	10	10	controlled	30s

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s
3	10	controlled	30s
4	10	controlled	30s

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s
3	10	controlled	30s
4	10	controlled	30s

Set	reps	weight_lbs	Tempo	Rest
1	10	10	controlled	30s
2	10	10	controlled	30s
3	10	10	controlled	30s
4	10	10	controlled	30s

Set	reps	Tempo	Rest
1	10	explosive	30s
2	10	explosive	30s
3	10	explosive	30s
4	10	slow	30s

Session – Speed / Quickness + Leg Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup - Activation for Power
Circuit x 1

Activation – Rub and Scrub Pelvis

time 60 sec

Set	Time
1	60 sec h:m:s

ULT
Hip Flexor / Hamstring Rock

reps 10

Set	Reps
1	10

ULT
Forward/Backward Leg Swings

reps 10

This is where you can check for tight PSAOS. If the swing isn't smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.

Set	Reps
1	10

UMT
Rotating Leg Swings

reps 10

Set	Reps
1	10

Workout Blocks

Power Workout + Leg Strength
Horizontal Loading

ULT
Power – Split Cycle in Place

A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.

Set	Reps	Tempo	Rest
1	10	Fast	30s (h:m:s)
2	10	Fast	30s (h:m:s)
3	10	Fast	30s (h:m:s)
4	10	Slow	30s (h:m:s)

UMT
Bosu Side Lunge Explosive

Set	Reps	Weight	Tempo	Rest
1	10	10 lbs	Controlled	30s (h:m:s)
2	10	10 lbs	Controlled	30s (h:m:s)
3	10	10 lbs	Controlled	30s (h:m:s)
4	10	10 lbs	Controlled	30s (h:m:s)

LLT
Smith Machine Squat [MC]

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)
3	10	Controlled	30s (h:m:s)
4	10	Controlled	30s (h:m:s)

ULT
Strength – Bench Pistol Squat

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)
3	10	Controlled	30s (h:m:s)
4	10	Controlled	30s (h:m:s)

LMT
Rotational Kettlebell Deadlift

Set	Reps	Weight	Tempo	Rest
1	10	10 lbs	Controlled	30s (h:m:s)
2	10	10 lbs	Controlled	30s (h:m:s)
3	10	10 lbs	Controlled	30s (h:m:s)
4	10	10 lbs	Controlled	30s (h:m:s)

UMT
Power – Rotational Split Jump

An explosive leg exercise that emphasizes hip to torso rotation

Set	Reps	Tempo	Rest
1	10	Explosive	30s (h:m:s)
2	10	Explosive	30s (h:m:s)
3	10	Explosive	30s (h:m:s)
4	10	Slow	30s (h:m:s)

Cool Down Blocks

Cool Down - Legs
Horizontal Loading

ULT
Hip Flexor / Hamstring Rock

Set	Reps
1	5 each

LAR
Stretch – Hamstring Stretch (Active) – Supine, Knee Extension

Set	Time
1	60s h:m:s

UMT
Figure 4 Stretch

Set	Time
1	60s h:m:s

LAR
Stretch – Stretch: Quadriceps

Set	Time
1	60s h:m:s

ULT
Standing Calf Stretch

Set	Reps
1	60s

Warm-Up Blocks

Warmup - Activation for Power Circuit x 1

Activation – Rub and Scrub Pelvis time 60 sec

ULT Hip Flexor / Hamstring Rock reps 10

ULT Forward/Backward Leg Swings reps 10

UMT Rotating Leg Swings reps 10

Workout Blocks

Power Workout + Leg Strength Horizontal Loading

ULT Power – Split Cycle in Place

UMT Bosu Side Lunge Explosive

LLT Smith Machine Squat [MC]

ULT Strength – Bench Pistol Squat

LMT Rotational Kettlebell Deadlift

UMT Power – Rotational Split Jump