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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
AHHPS – Activation for Power
Circuit x 1
Rub and Scrub Pelvis
Set reps
1 10
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 10 heavy controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 10 heavy controlled
Monster Band T-Squat Quick Release
Set reps load Tempo
1 10 heavy controlled
Percussive Exhalation OH Squat
Set reps
1 10
Eye Tracking Reverse Lunge
Set reps
1 10
Workout Blocks
Accel/Decel Block
Circuit x 3
Bear Get Up
Set reps Tempo
1 6-8 explosive
2 6-8 controlled
3 6-8 controlled
Lateral 3-Point Shuffle Up
Set reps Tempo
1 5 ea fast
2 5 ea controlled
3 5 ea controlled
Split Stance Explosive Uncoil with Spin
Set reps Tempo
1 5 ea explosive
2 5 ea explosive
3 5 ea explosive
Assisted Backflip to Neutral Landing
Set reps Tempo
1 6 explosive
2 6 explosive
3 6 explosive
Standing Backflips
Set reps
1 10
2 10
3 10
Quickness Block
Horizontal
ViPR PRO Pre-Position, In-Out Fast Feet
Set reps load Tempo Rest
1 10 sec moderate fast 20 sec
ViPR PRO – Skater, Lateral Shift (Block)
Set reps load Tempo Rest
1 10 ea light fast 30-45 sec
Prone Hand Over the lines Side
Set reps Tempo Rest
1 15 sec fast 30 sec
Cool Down Blocks
Cool Down Block
Horizontal
Scorpion Flow (basic)
Set time
1 1 min
Restore Deep Squat
Set time
1 2 min
RP 1/2 Kneeling Loaded Tilts
Set time
1 1 min ea

KB Power – Accel/Decel + Quickness

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS – Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
reps 10
Set Reps
1 10

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Mini Band Lateral Ward Quick Release
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 10
Set Reps
1 10
ULT
Eye Tracking Reverse Lunge
reps 10
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Accel/Decel Block
Circuit x 3

ULT
Bear Get Up
reps 6-8
Tempo explosive
Set Reps Tempo
1 6-8 Explosive
2 6-8 Controlled
3 6-8 Controlled
UMT
Lateral 3-Point Shuffle Up
reps 5 ea
Tempo fast
Set Reps Tempo
1 5 ea Fast
2 5 ea Controlled
3 5 ea Controlled
UMT
Split Stance Explosive Uncoil with Spin
reps 5 ea
Tempo explosive
Set Reps Tempo
1 5 ea Explosive
2 5 ea Explosive
3 5 ea Explosive
ULT
Assisted Backflip to Neutral Landing
reps 6
Tempo explosive
Set Reps Tempo
1 6 Explosive
2 6 Explosive
3 6 Explosive
ULT
Standing Backflips
reps 10
Set Reps
1 10
2 10
3 10

Quickness Block
Horizontal Loading

LLT
ViPR PRO Pre-Position, In-Out Fast Feet
Enhances single leg quickness and coordination while loaded
Set Reps Load Tempo Rest
1 10 sec Moderate Fast 20 sec (h:m:s)
LMT
ViPR PRO – Skater, Lateral Shift (Block)
Set Reps Load Tempo Rest
1 10 ea Light Fast 30-45 sec (h:m:s)
ULT
Prone Hand Over the lines Side
Develops fine motor control at the hands and primes the body for coordinated use of them.
Set Reps Tempo Rest
1 15 sec Fast 30 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Scorpion Flow (basic)
Set Time
1 1 min h:m:s
GAR ULT
Restore Deep Squat
Is a restful pose and and a stretch for the hips and low back.
Set Time
1 2 min h:m:s
GAR
RP 1/2 Kneeling Loaded Tilts
Set Time
1 1 min ea h:m:s