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

No Themes Assigned

Workout Blocks
MOVE Push/Jump PAP Power Development
Superset x 2
MOVE VIPRPRO Push Press
Set reps intensity Tempo Rest
1 5 6-8 explosive 10 sec
2 5 6-8 explosive 10 sec
MOVE JG Assisted Continuous Jump
Set reps Tempo Rest
1 8 fast 2:00
2 8 fast 2:00
MOVE Squat Strength Superset
Superset x 3
MOVE KB Front Squat
Set reps intensity Tempo Rest
1 5 6-8 controlled 30
2 5 6-8 controlled 30
3 5 6-8 controlled 30
MOVE RFESS w/ Medial Reach
Set reps load Tempo Rest
1 5 ea light controlled 60 sec
2 5 ea light controlled 60 sec
3 5 ea light controlled 60 sec
MOVE Press Strength Supeset
Superset x 3
BAND Standing Chest Press
Set reps load Tempo Rest
1 5-8 heavy controlled 30 sec
2 5-8 heavy controlled 30 sec
3 5-8 heavy controlled 30 sec
MOVE Rxx/Lxx Push-Up to Rotation
Set reps Tempo Rest
1 5 ea controlled 60 sec
2 5 ea controlled 60 sec
3 5 ea controlled 60 sec
MOVE Lower/Upper Rotation Strength Tri-Set
Tri-Set x 2
MOVE CB @Sh, Rotate Lunge
Set reps load Tempo Rest
1 5 ea moderate controlled 15-30 sec
2 5 ea moderate controlled 15-30 sec
MOVE Prone, H&F, DB Alt. Row
Set reps load Tempo Rest
1 4 ea moderate controlled 15-30 sec
2 4 ea moderate controlled 15-30 sec
MOVE CB Swing & Pause
Set reps load Tempo Rest
1 10 moderate fast 60 sec
2 10 moderate fast 60 sec

[MOVE] Athlete’s Performance Day 1

Workout
Mechanical

No Themes Assigned

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

Workout Blocks

MOVE Push/Jump PAP Power Development
Superset x 2

LLT
MOVE VIPRPRO Push Press
reps 5
intensity 6-8
Tempo explosive
Rest 10 sec
Set Reps Intensity Tempo Rest
1 5 6-8 RPE Explosive 10 sec (h:m:s)
2 5 6-8 RPE Explosive 10 sec (h:m:s)

If your VIPRPRO doesn't provided enough resistance, substitute Dumbbells or a Barbell

ULT
MOVE JG Assisted Continuous Jump
reps 8
Tempo fast
Rest 2:00
Set Reps Tempo Rest
1 8 Fast 2:00 (h:m:s)
2 8 Fast 2:00 (h:m:s)

MOVE Squat Strength Superset
Superset x 3

LLT
MOVE KB Front Squat
reps 5
intensity 6-8
Tempo controlled
Rest 30
Set Reps Intensity Tempo Rest
1 5 6-8 RPE Controlled 30 (h:m:s)
2 5 6-8 RPE Controlled 30 (h:m:s)
3 5 6-8 RPE Controlled 30 (h:m:s)

You can substitute a Dumbbell or Barbell in place of the KB. For beginners a Coreball may be a better option.

UMT
MOVE RFESS w/ Medial Reach
reps 5 ea
load light
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 5 ea Light Controlled 60 sec (h:m:s)
2 5 ea Light Controlled 60 sec (h:m:s)
3 5 ea Light Controlled 60 sec (h:m:s)

MOVE Press Strength Supeset
Superset x 3

LLT
BAND Standing Chest Press
reps 5-8
load heavy
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 5-8 Heavy Controlled 30 sec (h:m:s)
2 5-8 Heavy Controlled 30 sec (h:m:s)
3 5-8 Heavy Controlled 30 sec (h:m:s)
UMT
MOVE Rxx/Lxx Push-Up to Rotation
reps 5 ea
Tempo controlled
Rest 60 sec
Set Reps Tempo Rest
1 5 ea Controlled 60 sec (h:m:s)
2 5 ea Controlled 60 sec (h:m:s)
3 5 ea Controlled 60 sec (h:m:s)

MOVE Lower/Upper Rotation Strength Tri-Set
Tri-Set x 2

LMT
MOVE CB @Sh, Rotate Lunge
reps 5 ea
load moderate
Tempo controlled
Rest 15-30 sec
Set Reps Load Tempo Rest
1 5 ea Moderate Controlled 15-30 sec (h:m:s)
2 5 ea Moderate Controlled 15-30 sec (h:m:s)

Replace the CB with DB's if the load is not challenging.

LLT
MOVE Prone, H&F, DB Alt. Row
reps 4 ea
load moderate
Tempo controlled
Rest 15-30 sec
Set Reps Load Tempo Rest
1 4 ea Moderate Controlled 15-30 sec (h:m:s)
2 4 ea Moderate Controlled 15-30 sec (h:m:s)
LMT
MOVE CB Swing & Pause
reps 10
load moderate
Tempo fast
Rest 60 sec
Set Reps Load Tempo Rest
1 10 Moderate Fast 60 sec (h:m:s)
2 10 Moderate Fast 60 sec (h:m:s)