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

No Themes Assigned

Warm-Up Blocks
Hip/TSpine prep
Horizontal
Lax ball series: shoulder girdle
Set reps Rest
1 1 min. per side 0
Side Squat with Arm Pull
Set reps Tempo Rest
1 10T slow 0
DB Split 1 Arm Swing
Set reps load Tempo Rest
1 10e light controlled 0
World’s Greatest Stretch w/lateral hip shift
Set reps Tempo Rest
1 3 per side controlled as needed
SSRotn Lunge w/SS swing @ shldr
Set reps Tempo Rest
1 10T controlled 0
1TO1 Muscular/Mvmt Strength Block 4Q (get up, dead lg, crawl, lg curl)
Giant Set x 2
1-Arm Plank Get Up to Balance
Set reps Tempo Rest
1 5e controlled 30s
2 5e controlled 60s
DB – Anterior Lunge, DeadLift
Set reps load Tempo Rest
1 5e moderate controlled 30s
2 5e moderate controlled 60s
Bear Crawl lateral
Set reps intensity Tempo Rest
1 5e X2-3 moderate controlled 30s
2 5e x2-3 moderate controlled 60s
SSLat Lunge w/DB Curl
Set reps load Tempo Rest
1 14T moderate controlled 30s
2 14T moderate controlled 60s

1TO1 Athletic Power B

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Hip/TSpine prep
Horizontal Loading

ULT
Lax ball series: shoulder girdle
Set Reps Rest
1 1 min. per side 0 (h:m:s)
LAR UMT
Side Squat with Arm Pull
Set Reps Tempo Rest
1 10T Slow 0 (h:m:s)
LLT
DB Split 1 Arm Swing
Set Reps Load Tempo Rest
1 10e Light Controlled 0 (h:m:s)
UMT
World’s Greatest Stretch w/lateral hip shift
Set Reps Tempo Rest
1 3 per side Controlled as needed (h:m:s)

alternate sides

UMT
SSRotn Lunge w/SS swing @ shldr
Set Reps Tempo Rest
1 10T Controlled 0 (h:m:s)

1TO1 Muscular/Mvmt Strength Block 4Q (get up, dead lg, crawl, lg curl)
Giant Set x 2

Notice longer rest phases in second round to ensure quality effort and execution

ULT
1-Arm Plank Get Up to Balance
reps 5e
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 5e Controlled 30s (h:m:s)
2 5e Controlled 60s (h:m:s)

use 2 hands in plank if needed and progress to single arm as you get stronger

LLT
DB – Anterior Lunge, DeadLift
reps 5e
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5e Moderate Controlled 30s (h:m:s)
2 5e Moderate Controlled 60s (h:m:s)

If weight is too light, lift to OH (swinging if very light). If load requires (back pack, water gallon), grab with both hands

UMT
Bear Crawl lateral
reps 5e X2-3
intensity moderate
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 5e X2-3 Moderate RPE Controlled 30s (h:m:s)
2 5e x2-3 Moderate RPE Controlled 60s (h:m:s)

keep knees low, eyes down

LMT
SSLat Lunge w/DB Curl
reps 14T
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 14T Moderate Controlled 30s (h:m:s)
2 14T Moderate Controlled 60s (h:m:s)

If load is light lift to OH