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

4Q acceleration – Dawn

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

Warm-Up Blocks

Warmup: 7-Step Prep Foot / Ankle ULT/UMT
Horizontal Loading

Rub and Scrub Plantar Fascia
Set Time
1 1 min each side h:m:s

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.

ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps
1 6-8 per side

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Time
1 20 seconds each foot h:m:s
ULT
Calf Raise
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Big Toe Corkscrew SL Rotational Reach
Set Reps
1 6-8 per side

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release
Set Reps
1 6

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

UMT
Eye Tracking Lateral Lunge
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

4Q Acceleration 1
Horizontal Loading

Set Reps Tempo Rest
1 8 Fast 1 min (h:m:s)
2 8 Fast 1 min (h:m:s)

You don't have to go as deep as example. Speed says explosive. Be as explosive as you can, but feel this one out. You'll get faster as time goes on.

UMT
Rotational Jump Squat
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Reps Tempo Rest
1 8 Controlled 1 min (h:m:s)
2 8 Controlled 1 min (h:m:s)
LMT
Rotational Slam
Set Reps Load Tempo Rest
1 8 Light Controlled 1 min (h:m:s)
2 8 Light Controlled 1 min (h:m:s)

If you don't have a medicine ball, use a light kettlebell. Follow all the same movements except the slam (duh!)

ULT
Assisted Explosive Squat TRX
Set Reps Tempo Rest
1 6-8 Controlled 30-45 seconds (h:m:s)
2 6-8 Controlled (h:m:s)

Cool Down Blocks

cooldown
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10