LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
AHHPS – Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set reps
1 10
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 10 heavy controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 10 heavy controlled
Monster Band T-Squat Quick Release
Set reps load Tempo
1 10 heavy controlled
Percussive Exhalation OH Squat
Set reps
1 10
Eye Tracking Reverse Lunge
Set reps
1 10
Workout Blocks
AM Unloaded Acceleration ULT/UMT
Giant Set x 2
Bear Get Up
Set reps Tempo Rest
1 8 explosive 1 minute
2 8 explosive 1 minute
Forward Split Thrust
Set reps Tempo Rest
1 6 each side explosive 1 minute
2 6 each side explosive 1 minute
Lateral Lunge to Skip
Set reps Tempo Rest
1 6 each explosive 1 minute
2 6 each explosive 1 minute
Rotational Jump (Explosive)
Set reps Tempo Rest
1 10 explosive 1 minute
2 10 explosive 1 minute
AM Loaded Acceleration LLT/LMT
Giant Set x 2
Low to High Skip
Set reps load Tempo Rest
1 6 each side light explosive 1 minute
2 6 each side light explosive 1 minute
ViPR PRO 1-Arm Power Flips
Set reps load Tempo Rest
1 10 moderate explosive 1 minute
2 10 moderate explosive 1 minute
Half Kneel Rotational Shuffle Up
Set reps load Tempo Rest
1 5 each direction light explosive 1 minute
2 5 each direction light explosive 1 minute
Loaded Rotational Bound
Set reps load Tempo Rest
1 5 each direction light explosive 1 minute
2 5 each direction light explosive 1 minute
Unloaded Acceleration: MAX EFFORT!
Horizontal
Lateral 3-Point Shuffle Up
Set reps
1 10
Cool Down Blocks
Cool Down Block
Horizontal
Seated 90-90 Stretch
Set time
1 1 minute each side
Double Leg Restorative Pose
Set reps
1 1+ minutes

AM Session Goal: Power – Acceleration

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

This session is designed for POWER, specifically ACCELERATION, in all planes of motion with unloaded and loaded exercises to help you move as fast as possible!

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS – 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 10
Set Reps
1 10

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 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy 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 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 10
Set Reps
1 10
ULT
Eye Tracking Reverse Lunge
reps 10
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AM Unloaded Acceleration ULT/UMT
Giant Set x 2

ULT
Bear Get Up
reps 8
Tempo explosive
Rest 1 minute
Set Reps Tempo Rest
1 8 Explosive 1 minute (h:m:s)
2 8 Explosive 1 minute (h:m:s)
ULT
Forward Split Thrust
reps 6 each side
Tempo explosive
Rest 1 minute
Set Reps Tempo Rest
1 6 each side Explosive 1 minute (h:m:s)
2 6 each side Explosive 1 minute (h:m:s)
UMT
Lateral Lunge to Skip
reps 6 each
Tempo explosive
Rest 1 minute
Set Reps Tempo Rest
1 6 each Explosive 1 minute (h:m:s)
2 6 each Explosive 1 minute (h:m:s)
UMT
Rotational Jump (Explosive)
reps 10
Tempo explosive
Rest 1 minute
Set Reps Tempo Rest
1 10 Explosive 1 minute (h:m:s)
2 10 Explosive 1 minute (h:m:s)

AM Loaded Acceleration LLT/LMT
Giant Set x 2

LLT
Low to High Skip
reps 6 each side
load light
Tempo explosive
Rest 1 minute
Set Reps Load Tempo Rest
1 6 each side Light Explosive 1 minute (h:m:s)
2 6 each side Light Explosive 1 minute (h:m:s)
LLT
ViPR PRO 1-Arm Power Flips
reps 10
load moderate
Tempo explosive
Rest 1 minute
Set Reps Load Tempo Rest
1 10 Moderate Explosive 1 minute (h:m:s)
2 10 Moderate Explosive 1 minute (h:m:s)
LMT
Half Kneel Rotational Shuffle Up
reps 5 each direction
load light
Tempo explosive
Rest 1 minute
Set Reps Load Tempo Rest
1 5 each direction Light Explosive 1 minute (h:m:s)
2 5 each direction Light Explosive 1 minute (h:m:s)
LMT
Loaded Rotational Bound
reps 5 each direction
load light
Tempo explosive
Rest 1 minute
Set Reps Load Tempo Rest
1 5 each direction Light Explosive 1 minute (h:m:s)
2 5 each direction Light Explosive 1 minute (h:m:s)

Unloaded Acceleration: MAX EFFORT!
Horizontal Loading

UMT
Lateral 3-Point Shuffle Up
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 1 minute each side h:m:s
UMT
Double Leg Restorative Pose
Set Reps
1 1+ minutes