LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
[J] – Activation – Four Steps
Set time
1 3m
Set time load Tempo Rest
1 10s light fast 10s
Workout Blocks
4Q DECELERATION
Giant Set x 3
Jump Squat, Freeze
Set reps Tempo
1 5 explosive
2 5 explosive
3 5 explosive
[J] – Tilt Skater Freeze
Set reps load Tempo
1 5 moderate explosive
2 5 moderate explosive
3 5 moderate explosive
Rotational Jop
Set reps Tempo
1 5 explosive
2 5 explosive
3 5 explosive
[J] – Split Downward Chop
Set reps weight_kgs Tempo Rest
1 5 6 explosive 1m
2 5 6 explosive 1m
3 5 6 explosive 1m
Cool Down Blocks
Cool Down Block
Horizontal
Wall Double Leg RP
Set time
1 3m
Deep Squat Forward Reach
Set reps Hold
1 5 30 seconds

[J] – 4Q Deceleration 1.

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

Perform each repetition of each exercise with a confident landing. Try to stick in the posture for 2seconds, take 25 seconds rest and repeat the rep.

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
[J] – Activation – Four Steps
Set Time
1 3m h:m:s

Rub & scrub, pay attention to lower extremities.

Set Time Load Tempo Rest
1 10s h:m:s Light Fast 10s (h:m:s)

Workout Blocks

4Q DECELERATION
Giant Set x 3

ULT
Jump Squat, Freeze
reps 5
Tempo explosive
Set Reps Tempo
1 5 Explosive
2 5 Explosive
3 5 Explosive
LMT
[J] – Tilt Skater Freeze
reps 5
load moderate
Tempo explosive
For 2s, freeze in the posture after landing
Set Reps Load Tempo
1 5 Moderate Explosive
2 5 Moderate Explosive
3 5 Moderate Explosive
UMT
Rotational Jop
reps 5
Tempo explosive
2 foot take off - one foot landing = JOP
Set Reps Tempo
1 5 Explosive
2 5 Explosive
3 5 Explosive
LLT
[J] – Split Downward Chop
reps 5
weight_kgs 6
Tempo explosive
Rest 1m
Set Reps Weight Tempo Rest
1 5 6 kgs Explosive 1m (h:m:s)
2 5 6 kgs Explosive 1m (h:m:s)
3 5 6 kgs Explosive 1m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Wall Double Leg RP
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Time
1 3m h:m:s
GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Reps Hold
1 5 30 seconds h:m:s