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

No Themes Assigned

Warm-Up Blocks
4Q activation warm up [Jv]
Horizontal
Rub&Scrub (Whole-body)
Set time
1 15 seconds each part
Foam Roll IT Band [MC]
Set time
1 30 sec
ViPR Lateral Flag Forced Exhalation
Set time
1 30
MB Rotational Wall Ward
Set reps
1 10 each side
Bounce, squat and catch with counting
Set time
1 30
Workout Blocks
workout #1
Horizontal
Jump Rope
Set time intensity
1 30s 8-9
2 30s 8-9
3 30s 8-9
4 30s 8-9
5 30s 8-9
6 30s 8-9
Treadmill Jog
Set time intensity
1 60s 3-4
2 60s 3-4
3 60s 3-4
4 60s 3-4
5 60s 3-4
6 60s 3-4
workout #2
Horizontal
Box Jump
Set time intensity
1 30s 8-9
2 30s 8-9
3 30s 8-9
4 30s 8-9
5 30s 8-9
6 30s 8-9
Lateral Shuffle
Set time intensity
1 60s 3-4
2 60s 3-4
3 60s 3-4
4 60s 3-4
5 60s 3-4
6 60s 3-4
workout #3
Horizontal
Battle Ropes Waves
Set time intensity
1 30s 8-9
2 30s 8-9
3 30s 8-9
4 30s 8-9
5 30s 8-9
6 30s 8-9
Mountain Climbers
Set time intensity
1 30s 3-4
2 30s 3-4
3 30s 3-4
4 30s 3-4
5 30s 3-4
6 30s 3-4

HIIT Workout

Workout
Mechanical
Metabolic

No Themes Assigned

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

Warm-Up Blocks

4Q activation warm up [Jv]
Horizontal Loading

Practice week2 assign

GAR UMT
Rub&Scrub (Whole-body)
Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.
Set Time
1 15 seconds each part h:m:s
ULT
Foam Roll IT Band [MC]
Set Time
1 30 sec h:m:s
LMT
ViPR Lateral Flag Forced Exhalation
Set Time
1 30 h:m:s
LMT
MB Rotational Wall Ward
Set Reps
1 10 each side
ULT
Bounce, squat and catch with counting
Set Time
1 30 h:m:s

Workout Blocks

workout #1
Horizontal Loading

ULT
Jump Rope
Set Time Intensity
1 30s h:m:s 8-9 RPE
2 30s h:m:s 8-9 RPE
3 30s h:m:s 8-9 RPE
4 30s h:m:s 8-9 RPE
5 30s h:m:s 8-9 RPE
6 30s h:m:s 8-9 RPE
GAR ULT
Treadmill Jog
Set Time Intensity
1 60s h:m:s 3-4 RPE
2 60s h:m:s 3-4 RPE
3 60s h:m:s 3-4 RPE
4 60s h:m:s 3-4 RPE
5 60s h:m:s 3-4 RPE
6 60s h:m:s 3-4 RPE

workout #2
Horizontal Loading

ULT
Box Jump
Set Time Intensity
1 30s h:m:s 8-9 RPE
2 30s h:m:s 8-9 RPE
3 30s h:m:s 8-9 RPE
4 30s h:m:s 8-9 RPE
5 30s h:m:s 8-9 RPE
6 30s h:m:s 8-9 RPE
UMT
Lateral Shuffle
Set Time Intensity
1 60s h:m:s 3-4 RPE
2 60s h:m:s 3-4 RPE
3 60s h:m:s 3-4 RPE
4 60s h:m:s 3-4 RPE
5 60s h:m:s 3-4 RPE
6 60s h:m:s 3-4 RPE

workout #3
Horizontal Loading

LLT
Battle Ropes Waves
Set Time Intensity
1 30s h:m:s 8-9 RPE
2 30s h:m:s 8-9 RPE
3 30s h:m:s 8-9 RPE
4 30s h:m:s 8-9 RPE
5 30s h:m:s 8-9 RPE
6 30s h:m:s 8-9 RPE
ULT
Mountain Climbers
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Intensity
1 30s h:m:s 3-4 RPE
2 30s h:m:s 3-4 RPE
3 30s h:m:s 3-4 RPE
4 30s h:m:s 3-4 RPE
5 30s h:m:s 3-4 RPE
6 30s h:m:s 3-4 RPE