LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Core Activation Sequence 4Q
Horizontal
Self-Massage: Low Back
Set time
1 00:01:00
Supine Mini-Band March
Set reps Tempo Rest
1 20 231 30s
OH Squat Forced Exhalation
Set reps Tempo Rest
1 5 controlled 30s
Supine Percussive Exhalation
Set reps Rest
1 5 30s
Workout Blocks
4Q Core Integrated
Giant Set x 3
SL MB Shifts
Set reps Tempo Rest
1 10 ea controlled 10s
2 10 ea controlled 10s
3 10 ea controlled 10s
Split Squat Drop and Catch
Set reps Tempo Rest
1 10 ea fast 10s
2 10 ea fast 10s
3 10 ea fast 10s
Loaded Arrow Shuffle
Set reps Tempo Rest
1 20 sec controlled 90s
2 20 sec controlled 90s
3 20 sec controlled 90s
Side Plank Get Up
Set time Tempo Rest
1 6 ea controlled 10s
2 6 ea controlled 10s
3 6 ea controlled 10s
[AHC] Agile and Dead Strength
Circuit x 3
MB Plyo Broad Jump
Set time Tempo Rest
1 6 controlled 30s
2 6 controlled 30s
3 6 controlled 30s
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
Set time load Tempo Rest
1 20s moderate controlled 1 min
2 20s moderate controlled 1 min
3 20s moderate controlled 1 min
Repeated Squat Jump
Set time Tempo Rest
1 6 ea controlled 30s
2 6 ea controlled 30s
3 6 ea controlled 30s
[AHC] 4Q Plyometrics
Giant Set x 3
MB Granny Vertical Throw
Set reps load Tempo Rest
1 5 light explosive 60s
2 5 light explosive 60s
3 5 light explosive 60s
Rotational Plyo Throw
Set reps load Tempo Rest
1 5 each light explosive 45-60s
2 5 each light explosive 45-60s
3 5 each light explosive 45-60s
Plyo Skater
Set reps Tempo Rest
1 5 each explosive 45-60s
2 5 each explosive 45-60s
3 5 each explosive 45-60s
Unilateral Vertical Skip
Set reps Tempo Rest
1 5 ea explosive 60s
2 5 ea explosive 60s
3 5 ea explosive 60s
Cool Down Blocks
[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 5 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 1 min
Seated 90-90 Stretch
Set reps
1 10
Self-Massage: Quadriceps
Set time
1 2 min
IR Active Hamstring Stretch
Set time
1 5 min

Dynamic Integrated (LMT) Core /Agile Strength/ Plyometrics 2

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

this is a 4Q CORE Strength training session. This is a dynamic integrated 4Q

Warm-Up Blocks

Core Activation Sequence 4Q
Horizontal Loading

prepare the core with this sequence.

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 00:01:00 h:m:s
LLT
Supine Mini-Band March
Activation for Core and Hips
Set Reps Tempo Rest
1 20 231 30s (h:m:s)

put band at hips and stretch band for outside of hips

LLT
OH Squat Forced Exhalation
Set Reps Tempo Rest
1 5 Controlled 30s (h:m:s)

single leg squat at wall

ULT
Supine Percussive Exhalation
Set Reps Rest
1 5 30s (h:m:s)

Workout Blocks

4Q Core Integrated
Giant Set x 3

This is a 4Q Core Integrated Program- Perform as a Giant Circuit.

LMT LAR
SL MB Shifts
reps 10 ea
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 ea Controlled 10s (h:m:s)
2 10 ea Controlled 10s (h:m:s)
3 10 ea Controlled 10s (h:m:s)
LLT
Split Squat Drop and Catch
reps 10 ea
Tempo fast
Rest 10s
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Tempo Rest
1 10 ea Fast 10s (h:m:s)
2 10 ea Fast 10s (h:m:s)
3 10 ea Fast 10s (h:m:s)

Single Leg Balance

LMT
Loaded Arrow Shuffle
reps 20 sec
Tempo controlled
Rest 90s
Develops frontal and transverse plane agility in the lateral direction while under load.
Set Reps Tempo Rest
1 20 sec Controlled 90s (h:m:s)
2 20 sec Controlled 90s (h:m:s)
3 20 sec Controlled 90s (h:m:s)
UMT
Side Plank Get Up
time 6 ea
Tempo controlled
Rest 10s
Set Time Tempo Rest
1 6 ea h:m:s Controlled 10s (h:m:s)
2 6 ea h:m:s Controlled 10s (h:m:s)
3 6 ea h:m:s Controlled 10s (h:m:s)

[AHC] Agile and Dead Strength
Circuit x 3

This is an agile strength block. Getting strong by keeping momentum alive

LLT
MB Plyo Broad Jump
time 6
Tempo controlled
Rest 30s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Time Tempo Rest
1 6 h:m:s Controlled 30s (h:m:s)
2 6 h:m:s Controlled 30s (h:m:s)
3 6 h:m:s Controlled 30s (h:m:s)
LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle
time 20s
load moderate
Tempo controlled
Rest 1 min
Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.
Set Time Load Tempo Rest
1 20s h:m:s Moderate Controlled 1 min (h:m:s)
2 20s h:m:s Moderate Controlled 1 min (h:m:s)
3 20s h:m:s Moderate Controlled 1 min (h:m:s)

sand bag side ways walk

ULT
Repeated Squat Jump
time 6 ea
Tempo controlled
Rest 30s
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Time Tempo Rest
1 6 ea h:m:s Controlled 30s (h:m:s)
2 6 ea h:m:s Controlled 30s (h:m:s)
3 6 ea h:m:s Controlled 30s (h:m:s)

[AHC] 4Q Plyometrics
Giant Set x 3

Circuit these 4 plyometric drills but make sure to give yourself ample time to recover between exercises, otherwise your power will diminish. The power component is more important in today's session than the cardio component.
You can change the order of the exercises, personally I like to do Loaded at the beginning to better express power Unloaded.

LLT
MB Granny Vertical Throw
reps 5
load light
Tempo explosive
Rest 60s
From between legs to OH as high as possible
Set Reps Load Tempo Rest
1 5 Light Explosive 60s (h:m:s)
2 5 Light Explosive 60s (h:m:s)
3 5 Light Explosive 60s (h:m:s)
LMT
Rotational Plyo Throw
reps 5 each
load light
Tempo explosive
Rest 45-60s
Primes the body for explosive rotational acceleration with a load.
Set Reps Load Tempo Rest
1 5 each Light Explosive 45-60s (h:m:s)
2 5 each Light Explosive 45-60s (h:m:s)
3 5 each Light Explosive 45-60s (h:m:s)
UMT
Plyo Skater
reps 5 each
Tempo explosive
Rest 45-60s
Develops dynamic balance and agility in the frontal plane.
Set Reps Tempo Rest
1 5 each Explosive 45-60s (h:m:s)
2 5 each Explosive 45-60s (h:m:s)
3 5 each Explosive 45-60s (h:m:s)

Try to jump farther and don't worry about sticking the landing

ULT
Unilateral Vertical Skip
reps 5 ea
Tempo explosive
Rest 60s
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Tempo Rest
1 5 ea Explosive 60s (h:m:s)
2 5 ea Explosive 60s (h:m:s)
3 5 ea Explosive 60s (h:m:s)

Cool Down Blocks

[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use this block to aid in your recovery from your session.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
ULT
IR Active Hamstring Stretch
Set Time
1 5 min h:m:s