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

Full body movement strength

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

.

Warm-Up Blocks

Warm-up hips
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 20 h:m:s
LLT
Runner’s Hinge Ball Knee Drive
Set Reps Load Tempo
1 5 Light Controlled
LAR ULT
Split Kneeling Front-to-Back Sagittal Reach T2 HpDC
T2- Threshold 2
Set Reps Tempo
1 8 Controlled
LMT
ViPR PRO-Staggered Tilt to Knee Ward
Set Reps Load Tempo
1 5 Light Controlled
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 8 Light
LMT
ViPR PRO Lateral Lunge with Anterior Shift
Set Reps Load Tempo
1 5 Light Controlled

Workout Blocks

Working Block
Giant Set x 3

Full body 4q strength integration w metabolic conditioning.

ULT
Crab to Bear Crawl
time 30 sec
Set Time
1 30 sec h:m:s
2 30 sec h:m:s
3 30 sec h:m:s
LMT
[J] – Swing to Lateral Lunge, Lift
reps 8
Set Reps
1 8
2 8
3 8
LLT
DB – Anterior Lunge, DeadLift
reps 8
Set Reps
1 8
2 8
3 8
UMT
Lateral Crawl
time 30 sec
Set Time
1 30 sec h:m:s
2 30 sec h:m:s
3 30 sec h:m:s

Giant Set x 3

ULT
Staggered Plyo Jump
reps 8
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
Set Reps
1 8
2 8
3 8
LLT
DB – Posterior Lunge, DeadShift
reps 8
Set Reps
1 8
2 8
3 8
LMT
ViPR PRO Transverse Steering Wheel to SL Landing
reps 5
Develops total body coordination and enhances neuromuscular control in the transverse plane while under load.
Set Reps
1 5
2 5
3 5
reps 5
Set Reps
1 5
2 5
3 5

Cool Down Blocks

Cool Down
Horizontal Loading

UMT
Side Lying 90-90
Set Time
1 2 min h:m:s
GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Time
1 1 min h:m:s