This session is for the beginner client who just now introducing power to their routine.
Power Session Beginner
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.
Rub and Scrub Pelvis
reps
10s
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
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
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
Workout Blocks
Power Session
Circuit
x 3
Be sure to check the coach notes for regressions and progressions
UMT
Crossovers
time
30s
Tempo
fast
Rest
30s
time
30s
Tempo
fast
Rest
30s
Go 3 full cycles to the right and stop abruptly with control, blast off again in the other direction as quickly as possible.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | Fast | 30s (h:m:s) |
Be sure to act as quickly as possible when switching directions
ULT
Seesaw Lunges
reps
10 RIGHT
reps
10 RIGHT
For these, you keep one leg stationed and take you opposite leg back and forth from a forward lunge to a backwards lunge. On the forward lunge, you try to go in and out of it as quickly as possible. On the backwards lunge, you land and stay for two seconds and come out of it quickly back to a forward lunge.
| Set | Reps |
|---|---|
| 1 | 10 RIGHT |
| 2 | 10 RIGHT |
| 3 | 10 RIGHT |
Regress by tapping down between the lunges. Progress by adding load.
ULT
Seesaw Lunges
reps
10 LEFT
reps
10 LEFT
For these, you keep one leg stationed and take you opposite leg back and forth from a forward lunge to a backwards lunge. On the forward lunge, you try to go in and out of it as quickly as possible. On the backwards lunge, you land and stay for two seconds and come out of it quickly back to a forward lunge.
| Set | Reps |
|---|---|
| 1 | 10 LEFT |
| 2 | 10 LEFT |
| 3 | 10 LEFT |
Regress by tapping down in between the lunges. Progress the move by adding load.
UMT
Lateral Plyometric Step Over
reps
10
Rest
45s
reps
10
Rest
45s
Use a 40cm box. You may progress it by landing angled backwards on the other side, engaging with the transverse plane.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 45s (h:m:s) |
| 2 | 10 | (h:m:s) |
| 3 | 10 | (h:m:s) |
Step angled backwards on the land to engage the transverse plane on all movements or on every other lateral one.
ULT
Fast Toes, Fast Toes, Fast Toes, JUMP!
reps
AMRAP
Rest
30s
reps
AMRAP
Rest
30s
Do fast toes for a count of roughly three seconds (about the time it takes you to think in your mind of saying "fast toes" three times) then explosively jump. Land on the pads of your feet first, but let your heels fall to the ground with a bit of a slam force. This helps keep your bones strong.
| Set | Reps | Rest |
|---|---|---|
| 1 | AMRAP | 30s (h:m:s) |
| 2 | AMRAP | 30s (h:m:s) |
| 3 | AMRAP | 30s (h:m:s) |
You may go on your tip toes instead of jump as a regression, but make sure to let your heels fall back to the ground with force to help stimulate bone growth.
Sit Down Slowly, Stand Up Explosively
reps
8-10
Rest
15s
reps
8-10
Rest
15s
With a chair or a box, lower yourself down to sitting as slowly as possible. It is okay if you can't control the motion all the way down and at some point "fall" back into the chair. Once you hit the chair or box, stand back up as explosively as possible. To progress the exercise, you may rise up from the chair into a jump.
| Set | Reps | Rest |
|---|---|---|
| 1 | 8-10 | 15s (h:m:s) |
| 2 | 8-10 | 15s (h:m:s) |
| 3 | 8-10 | 15s (h:m:s) |
It's okay to regress to simply sitting down and standing up, but trying to transition from sitting to standing as quickly as possible. To progress, only let your bottom tap the box or chair before exploding up into a jump. You may also add load with a light bulgarian bag on your shoulders for advanced.
ULT
Box Sit to Explosive Long Jump
reps
3
reps
3
Sit on of 40inch box and explode into a long jump. For fun, you may mark where you land and try to beat it.
| Set | Reps |
|---|---|
| 1 | 3 |
| 2 | 3 |
| 3 | 3 |
UMT
Plyo Skater
reps
8 RIGHT
reps
8 RIGHT
Develops dynamic balance and agility in the frontal plane.
| Set | Reps |
|---|---|
| 1 | 8 RIGHT |
| 2 | 8 RIGHT |
| 3 | 8 RIGHT |
You may regress by omitting the knee raise.
Cool Down Blocks
Glute and Back Cool Down
Horizontal Loading
Cool Down
UMT
Supine Spinal Twist
Explore the stretch by moving your bent knee higher for more glute stretch, lower towards the ground for more twist in your back, etc. Connect with your breath and melt all of your muscles into the ground.
| Set | Reps |
|---|---|
| 1 | 10 |
ULT
Supine Double Knee Hug
You may rock side to side and vertically. Let your hips open and expand.
| Set | Reps |
|---|---|
| 1 | 10 |