LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Boscarino Fitness: 7 Step Warmup - Hip
Horizontal
Boscarino Fitness – Hypervolt Pelvic Massage
Set time
1 10
Boscarino Fitness – Hip Flexor Stretch to High Knee
Set reps Tempo
1 10 controlled
Boscarino Fitness – VIPR Front Lunge w/ OH Reach
Set reps load Tempo
1 10 heavy controlled
Boscarino Fitness – Dumbbell Side Lunge w/ Starfish
Set reps load Tempo
1 10 heavy controlled
Boscarino Fitness – ViPR Rotational Reach w/ High Knee
Set reps load Tempo
1 10 heavy controlled
Boscarino Fitness – Banded Rotational Warding w/ Quick Release
Set reps load Tempo
1 10 heavy controlled
Boscarino Fitness – ViPR Side Lunge w/ Column Falls and Eye Tracking
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
Working Block
Horizontal
Boscarino Fitness- Power Block 1
Superset x 1
Assisted Explosive Squat TRX
Set reps Tempo Rest
1 10 controlled
Box Jump
Set reps Tempo Rest
1 10 controlled
Boscarino Fitness-Power Block 2
Superset x 1
Lunge to Chest Press
Set reps load Tempo Rest
1 10 heavy controlled
Boscarino Fitness-Supine Medicine Ball Chest Pass
Set reps load Tempo Rest
1 10 heavy controlled
Boscarino Fitness-Power Block 3
Superset x 1
Bulgarian Squat to High Knee
Set reps Tempo Rest
1 10 controlled
Box Jump
Set reps Tempo Rest
1 10 controlled
Boscarino Fitness-Power Block 4
Superset x 1
MB Squat to Press
Set reps load Tempo Rest
1 10 heavy controlled
Boscarino Fitness-Supine Medicine Ball Chest Pass
Set reps load Tempo Rest
1 10 heavy controlled

Boscarino Fitness-Power Theme HW Assignment

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Boscarino Fitness: 7 Step Warmup - Hip
Horizontal Loading

LMT
Boscarino Fitness – Hypervolt Pelvic Massage
Set Time
1 10 h:m:s
ULT
Boscarino Fitness – Hip Flexor Stretch to High Knee
Set Reps Tempo
1 10 Controlled
LLT
Boscarino Fitness – VIPR Front Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Boscarino Fitness – Dumbbell Side Lunge w/ Starfish
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Boscarino Fitness – ViPR Rotational Reach w/ High Knee
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Boscarino Fitness – Banded Rotational Warding w/ Quick Release
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Boscarino Fitness – ViPR Side Lunge w/ Column Falls and Eye Tracking
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

Working Block
Horizontal Loading

Boscarino Fitness- Power Block 1
Superset x 1

ULT
Assisted Explosive Squat TRX
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
ULT
Box Jump
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

Boscarino Fitness-Power Block 2
Superset x 1

LLT
Lunge to Chest Press
reps 10
load heavy
Tempo controlled
Rest
A total body combination exercise that enhances coordination, endurance and/or power in the sagittal plane.
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
Boscarino Fitness-Supine Medicine Ball Chest Pass
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)

Boscarino Fitness-Power Block 3
Superset x 1

ULT
Bulgarian Squat to High Knee
reps 10
Tempo controlled
Rest
Enhances Unilateral Leg and Hip Power.
Set Reps Tempo Rest
1 10 Controlled (h:m:s)
ULT
Box Jump
reps 10
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 Controlled (h:m:s)

Boscarino Fitness-Power Block 4
Superset x 1

LLT
MB Squat to Press
reps 10
load heavy
Tempo controlled
Rest
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)
LLT
Boscarino Fitness-Supine Medicine Ball Chest Pass
reps 10
load heavy
Tempo controlled
Rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled (h:m:s)