Set	reps	Hold
1	1	30s

Set	reps	Hold
1	10	5s

Set	reps	Tempo
1	5	slow

Set	reps	load	Tempo
1	5	moderate	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	Tempo
1	10	controlled

Set	reps	load	Tempo
1	5	light	controlled

Set	reps	load	Tempo
1	10	light	controlled

Set	reps	intensity	Hold	Rest
1	5e	moderate to high	2 breaths each	as needed
2	5e	moderate to high	2 breaths each	as needed

Set	reps	intensity	Tempo	Rest
1	10	moderate	controlled	as needed
2	10-14Total	moderate	controlled	as needed

Set	reps	load	Tempo	Rest
1	6e x2	heavy	controlled	as needed
2	6e x 2	heavy	controlled	as needed

Set	reps	intensity	Tempo	Rest
1	10T per direction	moderate	controlled	as needed
2	10T per direction	moderate	controlled	as needed

Set	reps	intensity	Tempo	Rest
1	30sec per leg	high	fast	as needed
2	30 sec per leg	high	fast	as needed

Athletic Power/strength A

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat

Set	Reps	Hold
1	1	30s h:m:s

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Hold
1	10	5s h:m:s

ULT
Crab Single Leg Squat

Set	Reps	Tempo
1	5	Slow

LLT LAR
Half Kneel Loaded Shoulder Flexion

Set	Reps	Load	Tempo
1	5	Moderate	Controlled

ULT
Wall Alternating Overhead Reach

Set	Reps	Tempo
1	10	Controlled

UMT
Dowel Rod Halo

Set	Reps	Tempo
1	10	Controlled

LMT
KB 1 Arm OH Rotational Press

Set	Reps	Load	Tempo
1	5	Light	Controlled

LMT
KB Halo

Switch Directions every 5 seconds

Set	Reps	Load	Tempo
1	10	Light	Controlled

Workout Blocks

Working Block
Horizontal Loading

1TO1 strength/power omega
Circuit x 2

UMT
Side Plank w/alt. top arm brace (ward)

reps 5e

intensity moderate to high

Hold 2 breaths each

Rest as needed

Set	Reps	Intensity	Hold	Rest
1	5e	Moderate To High RPE	2 breaths each h:m:s	as needed (h:m:s)
2	5e	Moderate To High RPE	2 breaths each h:m:s	as needed (h:m:s)

ULT
[J] – Push Up to Step

reps 10

intensity moderate

Tempo controlled

Rest as needed

Set	Reps	Intensity	Tempo	Rest
1	10	Moderate RPE	Controlled	as needed (h:m:s)
2	10-14Total	Moderate RPE	Controlled	as needed (h:m:s)

narrow grip/elbows in slightly, use hands on small box if needed

LMT
DB Lawnmower Row

reps 6e x2

load heavy

Tempo controlled

Rest as needed

Set	Reps	Load	Tempo	Rest
1	6e x2	Heavy	Controlled	as needed (h:m:s)
2	6e x 2	Heavy	Controlled	as needed (h:m:s)

Stay heavy in front leg and keep spine and neck LONG; do 6 with one arm, switch and repeat each arm immediately

LMT
DBell Spiraling OH Press (SSide & OSide)

reps 10T per direction

intensity moderate

Tempo controlled

Rest as needed

Set	Reps	Intensity	Tempo	Rest
1	10T per direction	Moderate RPE	Controlled	as needed (h:m:s)
2	10T per direction	Moderate RPE	Controlled	as needed (h:m:s)

Do 10 total rotating across front and 10 total across the rear

UMT
Hopscotch 3D Matrix (common directions)

reps 30sec per leg

intensity high

Tempo fast

Rest as needed

Set	Reps	Intensity	Tempo	Rest
1	30sec per leg	High RPE	Fast	as needed (h:m:s)
2	30 sec per leg	High RPE	Fast	as needed (h:m:s)

emphasize distance on each "launch"

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Reps
1	10Total

GPR ULT
90-90 Supine Pose

Restful pose and an easier position to learn how to diaphragmatically breathe.

Set	Reps
1	10

ULT
Corner Postural Drill

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Horizontal Loading

AHHPS 4Q Shoulder Mobility Horizontal Loading

ULT Self-Massage: Foam Roll Lat

LAR ULT Stability Ball Child’s Pose

ULT Crab Single Leg Squat

LLT LAR Half Kneel Loaded Shoulder Flexion

ULT Wall Alternating Overhead Reach

UMT Dowel Rod Halo

LMT KB 1 Arm OH Rotational Press

LMT KB Halo

Workout Blocks

Working Block Horizontal Loading

1TO1 strength/power omega Circuit x 2

UMT Side Plank w/alt. top arm brace (ward) reps 5e intensity moderate to high Hold 2 breaths each Rest as needed

ULT [J] – Push Up to Step reps 10 intensity moderate Tempo controlled Rest as needed

LMT DB Lawnmower Row reps 6e x2 load heavy Tempo controlled Rest as needed

LMT DBell Spiraling OH Press (SSide & OSide) reps 10T per direction intensity moderate Tempo controlled Rest as needed

UMT Hopscotch 3D Matrix (common directions) reps 30sec per leg intensity high Tempo fast Rest as needed