LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Dynamic Warm-Up Level 1
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time Tempo Rest
1 20sec controlled 0
Pigeon Squat to Cobra
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
DB Toe Sweeps
Set reps
1 10
Alternating Forward Lunge Wall Push
Set reps
1 10
MB – Head Preposition, Lunge, Turn
Set reps
1 10 each side
Workout Blocks
4Q Dead Strength 1
Circuit x 3
LMT/SMUR: Half Knee, Lateral Drive with Shift, Forced Breathing (inhale or exhale)
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
3 8 controlled 30s
Internal rotation corkscrew sweep
Set reps load Tempo Rest
1 8 moderate controlled 1 min
2 8 moderate controlled 1 min
3 8 moderate controlled 1 min
Crossover DB Deadlift
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
3 10 moderate controlled
Rotational Lizard Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
3 controlled 30s
LMT/SMUR: Offset Prepositioned Lateral Lunge hold, Forced Inhalation
Set reps Tempo
1 8 3:4
2 8 3:4
3 8 3:4
POWER – O Line Block
Set reps
1 8
2 8
3 8
Cool Down Block
Horizontal
RP – Half Knee rest
Set reps
1 10
Reverse hip crossover stretch
Set reps
1 10
[J] – Kneeling Type 1 Elevated Reach
Set reps
1 10

Dead Strength 2

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

Side View

zig zag

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

يبدأ التدريب بأحماء الجسم وتفعيل العضلات المهمة ومن ثم التأكد من المدى الحركي وليونة الانسجة الحيوية
ويلي ذلك بعض التمارين التي تهدف ل تحسين قدرة التكيز من خلال تدريب العيون

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time Tempo Rest
1 20sec h:m:s Controlled 0 (h:m:s)
ULT
Pigeon Squat to Cobra
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 10
LLT
DB Toe Sweeps
Set Reps
1 10
ULT
Alternating Forward Lunge Wall Push
Set Reps
1 10
GAR LMT
MB – Head Preposition, Lunge, Turn
Set Reps
1 10 each side

Workout Blocks

4Q Dead Strength 1
Circuit x 3

هذا التمرين يركز على تقوية الجذع,
يتم الانتهاء من كل تمرين بكل جولاته ثم الانتقال لتمرين الاخر

LMT
LMT/SMUR: Half Knee, Lateral Drive with Shift, Forced Breathing (inhale or exhale)
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
3 8 Controlled 30s (h:m:s)
LLT
Internal rotation corkscrew sweep
reps 8
load moderate
Tempo controlled
Rest 1 min
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)
2 8 Moderate Controlled 1 min (h:m:s)
3 8 Moderate Controlled 1 min (h:m:s)

اختيار وزن ثقيل

LMT
Crossover DB Deadlift
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled

الانتباه لميلان الحوض الى لجنب

UMT
Rotational Lizard Get Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
3 Controlled 30s (h:m:s)
LMT
LMT/SMUR: Offset Prepositioned Lateral Lunge hold, Forced Inhalation
reps 8
Tempo 3:4
Set Reps Tempo
1 8 3:4
2 8 3:4
3 8 3:4
LMT
POWER – O Line Block
reps 8
Set Reps
1 8
2 8
3 8

Cool Down Block
Horizontal Loading

GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Reps
1 10
ULT
Reverse hip crossover stretch
Set Reps
1 10
LAR UMT
[J] – Kneeling Type 1 Elevated Reach
Set Reps
1 10