LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
DS 7 Step Warm Up - Power
Horizontal
Rub and Scrub Pelvis
Set time
1 20 - 30s
Prisoner Runner’s Hinge
Set reps Tempo
1 3 leg controlled
Alternating Forward Lunge Wall Push
Set reps 0 Tempo
1 3 side fast
Ankle Band Walks
Set reps load Tempo
1 3 moderate fast
Type 1 Spinal Motion Percussive Exhalation
Set reps 0
1 2 side
Eye Tracking Lateral Lunge
Set time
1 20 s
Workout Blocks
Agility and Quickness Circuit
Circuit x 3
ViPR PRO Sprint Backpedal Tilts
Set time load Rest
1 20s moderate 60 - 90s
2 20s moderate 60 - 90s
3 20s moderate 60 - 90s
3-Count High Knees
Set time Rest
1 10s 60 - 90s
2 10s 60 - 90s
3 10s 60 - 90s
ViPR PRO Shuffle Tilt COD
Set time load Rest
1 20s moderate 60 - 90s
2 20s moderate 60 - 90s
3 20s moderate 60 - 90s
Loaded OH Lateral Quick Jumps
Set time load Rest
1 10s moderate 60 - 90s
2 10s moderate 60 - 90s
3 10s moderate 60 - 90s
Skater
Set time Rest
1 20s 60 - 90s
2 20s 60 - 90s
3 20s 60 - 90s
Quick Shuffle
Set time Rest
1 10s 60 - 90s
2 10s 60 - 90s
3 10s 60 - 90s
Cool Down Blocks
Cool Down Block
Horizontal
90-90 Supine Pose
Set time
1 3min

Agility and Quickness Circuit

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

Today - A circuit, alternating and agility and a quickness movement.

Warm-Up Blocks

DS 7 Step Warm Up - Power
Horizontal Loading

Warm up for power program, emphasizing excitation.

Rub and Scrub Pelvis
Set Time
1 20 - 30s h:m:s

Fluid Dynamics

ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 3 leg Controlled

SMUR

ULT
Alternating Forward Lunge Wall Push
Set Reps Tempo
1 3 side Fast

Excitation

LLT
Ankle Band Walks
Set Reps Load Tempo
1 3 Moderate Fast

Excitation. Each rep is 5 steps forward and back.

UMT
Type 1 Spinal Motion Percussive Exhalation
Set Reps
1 2 side

Excitation

UMT
Eye Tracking Lateral Lunge
Set Time
1 20 s h:m:s

Stimulation

Workout Blocks

Agility and Quickness Circuit
Circuit x 3

LLT
ViPR PRO Sprint Backpedal Tilts
time 20s
load moderate
Rest 60 - 90s
Develop rhythm and timing and enhance agility in the front to back directions under load.
Set Time Load Rest
1 20s h:m:s Moderate 60 - 90s (h:m:s)
2 20s h:m:s Moderate 60 - 90s (h:m:s)
3 20s h:m:s Moderate 60 - 90s (h:m:s)
ULT
3-Count High Knees
time 10s
Rest 60 - 90s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Rest
1 10s h:m:s 60 - 90s (h:m:s)
2 10s h:m:s 60 - 90s (h:m:s)
3 10s h:m:s 60 - 90s (h:m:s)
LMT
ViPR PRO Shuffle Tilt COD
time 20s
load moderate
Rest 60 - 90s
Enhances bottom to top coordination and develops transverse plane agility under load.
Set Time Load Rest
1 20s h:m:s Moderate 60 - 90s (h:m:s)
2 20s h:m:s Moderate 60 - 90s (h:m:s)
3 20s h:m:s Moderate 60 - 90s (h:m:s)
LMT
Loaded OH Lateral Quick Jumps
time 10s
load moderate
Rest 60 - 90s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Load Rest
1 10s h:m:s Moderate 60 - 90s (h:m:s)
2 10s h:m:s Moderate 60 - 90s (h:m:s)
3 10s h:m:s Moderate 60 - 90s (h:m:s)
UMT
Skater
time 20s
Rest 60 - 90s
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
Set Time Rest
1 20s h:m:s 60 - 90s (h:m:s)
2 20s h:m:s 60 - 90s (h:m:s)
3 20s h:m:s 60 - 90s (h:m:s)
UMT
Quick Shuffle
time 10s
Rest 60 - 90s
Enhances quick neuromuscular coordination in the lateral direction.
Set Time Rest
1 10s h:m:s 60 - 90s (h:m:s)
2 10s h:m:s 60 - 90s (h:m:s)
3 10s h:m:s 60 - 90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3min h:m:s