LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
SMS: Trampoline Bouncing
Set time Rest
1 3 min 30 sec
Half Kneel Band Shoulder Flexion
Set reps Tempo
1 8 each side controlled
DB Split 1 Arm Swing
Set reps Tempo
1 8 each side controlled
ViPR PRO Step w/ Type 1 Shift
Set reps Tempo
1 8 each side controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 8 each side controlled
Type 1 Spinal Motion Percussive Exhalation
Set reps Tempo
1 4/4 (8) each side controlled
Open Chain Hip Internal Rotation Quick Release
Set reps
1 8 each side
SMS: Squat with Zig Zag Eye tracking
Set reps Tempo
1 8 each side controlled
Workout Blocks
SMS: Strength: Dead, Odd, Agile. Largely Linear
Circuit x 2
Supine Transverse Lunge Ground to Stand
Set reps Tempo
1 8 each side controlled
2 8 each side controlled
Prone 1-Arm Forward Lunge to Stand
Set reps Tempo
1 8 each side controlled
2 8 each side controlled
SMS: Band resisted Shdr Flexion, Squat to Stand
Set reps load Tempo
1 8 each side light controlled
2 8 each side light controlled
Hang Barbell Snatch
Set reps load
1 8 light
2 8 light
Long Arm KB Swings
Set reps Tempo Rest
1 10 es controlled 3-5 min
2 10 es controlled 3-5 min
SMS: Strength: Dead, Odd, Agile. Largely Movement
Circuit x 2
BB Forward Step to Deadlift
Set reps load Tempo
1 5 each side moderate controlled
2 5 each side moderate controlled
Rotational Z Get Up
Set reps Tempo
1 8 es controlled
2 8 es controlled
Crossover DB Deadlift
Set reps load Tempo
1 8 es light controlled
2 8 es light controlled
KB Pivot Swing
Set reps load Tempo
1 8 es light controlled
2 8 es light controlled
[J] – Side Lunge, Offset Shovel
Set reps load Tempo
1 8 es light controlled
2 8 es light controlled
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Lying Extension with Lateral Flexion
Set reps Hold
1 4 each side 2 full breaths
90-90 Supine Pose
Set time
1 3-5 min

SMS: Stength: Dead, Odd, Agile: Sk8brd Workout

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

This workout is designed to build the strength and usable ROM that transition skateboarding requires.

Warm-Up Blocks

Warmup Block
Horizontal Loading

SMS: Trampoline Bouncing
This can be done in the more traditional, bipedal stance bounce, or the participant can get fancy and land in other footprints, or bouncing in other planes besides just up and down, for example, side to side, 180*, etc.
Set Time Rest
1 3 min h:m:s 30 sec (h:m:s)
LLT
Half Kneel Band Shoulder Flexion
Set Reps Tempo
1 8 each side Controlled

Alternate the sagittal plane half kneel with a transverse plane half kneel, 4 each direction to complete the 8 on each side.

LLT
DB Split 1 Arm Swing
Set Reps Tempo
1 8 each side Controlled
LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps Tempo
1 8 each side Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 8 each side Controlled
UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps Tempo
1 4/4 (8) each side Controlled

Also do Type 2, alternating with type 1, so 4 of each-or 8-, on each side

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8 each side
SMS: Squat with Zig Zag Eye tracking
Zig or Zag the focal point with each squat. Do this while distracting a band between your outstretched hands at slightly above eye level. Keep your eyes on the middle of the band, as the band moves across your field of vision
Set Reps Tempo
1 8 each side Controlled

Workout Blocks

SMS: Strength: Dead, Odd, Agile. Largely Linear
Circuit x 2

UMT
Supine Transverse Lunge Ground to Stand
reps 8 each side
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
ULT
Prone 1-Arm Forward Lunge to Stand
reps 8 each side
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
SMS: Band resisted Shdr Flexion, Squat to Stand
reps 8 each side
load light
Tempo controlled
Set Reps Load Tempo
1 8 each side Light Controlled
2 8 each side Light Controlled
LLT
Hang Barbell Snatch
reps 8
load light
Set Reps Load
1 8 Light
2 8 Light
LLT
Long Arm KB Swings
reps 10 es
Tempo controlled
Rest 3-5 min
Set Reps Tempo Rest
1 10 es Controlled 3-5 min (h:m:s)
2 10 es Controlled 3-5 min (h:m:s)

SMS: Strength: Dead, Odd, Agile. Largely Movement
Circuit x 2

LLT
BB Forward Step to Deadlift
reps 5 each side
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 each side Moderate Controlled
2 5 each side Moderate Controlled
UMT
Rotational Z Get Up
reps 8 es
Tempo controlled
Set Reps Tempo
1 8 es Controlled
2 8 es Controlled
LMT
Crossover DB Deadlift
reps 8 es
load light
Tempo controlled
Set Reps Load Tempo
1 8 es Light Controlled
2 8 es Light Controlled
LMT
KB Pivot Swing
reps 8 es
load light
Tempo controlled
Set Reps Load Tempo
1 8 es Light Controlled
2 8 es Light Controlled
LMT
[J] – Side Lunge, Offset Shovel
reps 8 es
load light
Tempo controlled
Set Reps Load Tempo
1 8 es Light Controlled
2 8 es Light Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Lying Extension with Lateral Flexion
Set Reps Hold
1 4 each side 2 full breaths h:m:s
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3-5 min h:m:s