LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
4Q Dynamic Warm-Up Level 2
Horizontal
Pigeon Squat to Cobra
Set reps
1
World’s Greatest Stretch
Set reps
1
DB Toe Sweeps
Set reps
1
DB Multi-planar Lunge with Reaches
Set reps
1
Workout Blocks
Working Block
Horizontal
4Q Strength Level 2A
Circuit x 2
Band 1 Arm Chest Press
Set reps Tempo Rest
1 10 controlled 10 Seconds
2 10 controlled 10 Seconds
Push Off to SL Balance
Set reps Tempo Rest
1 10 controlled 10 seconds
2 10 controlled 10 seconds
Band Bow and Arrow Quick Release
Set reps Hold Rest
1 10 5 seconds 10 seconds
2 10 5 seconds 10 seconds
SL Balance Rotational Knee Driver
Set reps Tempo Rest
1 10 controlled 10 seconds
2 10 controlled 10 seconds
OH XBody Band Ward with Side Lunge
Set reps Tempo Rest
1 10 controlled 10 seconds
2 10 controlled 10 seconds
Lateral Shuffle 1-Arm Lateral Ward
Set reps Tempo Rest
1 10 controlled 10 seconds
2 10 controlled
Cool Down Blocks
Cool Down Block
Horizontal
Wall Double Leg RP
Set reps
1 10

LD – Strength Endurance & Movement Level 2A

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Dynamic Warm-Up Level 2
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Reps
1
UMT
World’s Greatest Stretch
Set Reps
1
LLT
DB Toe Sweeps
Set Reps
1
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1

Workout Blocks

Working Block
Horizontal Loading

4Q Strength Level 2A
Circuit x 2

This Session is working on Strength Endruance and introducing Movement strength for full Body

LLT
Band 1 Arm Chest Press
reps 10
Tempo controlled
Rest 10 Seconds
Set Reps Tempo Rest
1 10 Controlled 10 Seconds (h:m:s)
2 10 Controlled 10 Seconds (h:m:s)
ULT
Push Off to SL Balance
reps 10
Tempo controlled
Rest 10 seconds
Develops bottom to top coordination and enhances neuromuscular control while moving in backward.
Set Reps Tempo Rest
1 10 Controlled 10 seconds (h:m:s)
2 10 Controlled 10 seconds (h:m:s)
LMT
Band Bow and Arrow Quick Release
reps 10
Hold 5 seconds
Rest 10 seconds
Set Reps Hold Rest
1 10 5 seconds h:m:s 10 seconds (h:m:s)
2 10 5 seconds h:m:s 10 seconds (h:m:s)
UMT
SL Balance Rotational Knee Driver
reps 10
Tempo controlled
Rest 10 seconds
Set Reps Tempo Rest
1 10 Controlled 10 seconds (h:m:s)
2 10 Controlled 10 seconds (h:m:s)
LMT
OH XBody Band Ward with Side Lunge
reps 10
Tempo controlled
Rest 10 seconds
Set Reps Tempo Rest
1 10 Controlled 10 seconds (h:m:s)
2 10 Controlled 10 seconds (h:m:s)
LMT
Lateral Shuffle 1-Arm Lateral Ward
reps 10
Tempo controlled
Rest 10 seconds
Set Reps Tempo Rest
1 10 Controlled 10 seconds (h:m:s)
2 10 Controlled (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Wall Double Leg RP
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Reps
1 10