Set	reps	Tempo
1	10	controlled

Set	reps	Rest
1	5 per side

Set	reps	time	Tempo	Rest
1	5	7s work, 10s rest	fast	15s
2	5	7s work, 10s rest	fast	15s

Set	reps	Tempo	Rest
1	8 per side	controlled	30s
2	8 per side	controlled	30s

Set	reps	Tempo	Rest
1	8	explosive	15s
2	8	explosive	15s

Set	reps	Tempo	Rest
1	12 per leg	controlled	15ss
2	12 per leg	controlled	15ss

Set	reps	Tempo	Rest
1	10	controlled	15s
2	10	controlled	15s

Set	reps	weight_lbs	Tempo	Rest
1	10 per side	5	controlled	15s
2	10 per side	5	controlled	15s

Set	reps	weight_lbs	Tempo	Rest
1	12 per arm	8	controlled	15s
2	12 per arm	8	controlled	15s

Set	reps	weight_lbs	Tempo	Rest
1	10 per side	8	controlled	60s
2	10 per side	8	controlled	60s

Set	time	weight_lbs	Tempo	Rest
1	50s	8	controlled	10s
2	50s	8	controlled	10s

Set	time	Tempo	Rest
1	30s	fast	30s
2	30s	fast	30s

Set	time	Hold
1	1m per side	1m per side

Set	time	Hold
1	2m	2m

[LJ] Susan C – Session A

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
SL Bridge Ceiling Press

Set	Reps	Tempo
1	10	Controlled

ULT
Deep Squat Get Up

Set	Reps	Rest
1	5 per side	(h:m:s)

UMT
Eye Tracking Rotational Jump

Set	Reps
1	10 per side
2	10

Power & Core
Superset x 2

LLT
ViPR PRO Pre-Position, In-Out Fast Feet

reps 5

time 7s work, 10s rest

Tempo fast

Rest 15s

Enhances single leg quickness and coordination while loaded

Set	Reps	Time	Tempo	Rest
1	5	7s Work, 10s Rest h:m:s	Fast	15s (h:m:s)
2	5	7s Work, 10s Rest h:m:s	Fast	15s (h:m:s)

UMT
Alternating Side Plank

reps 8 per side

Tempo controlled

Rest 30s

Set	Reps	Tempo	Rest
1	8 per side	Controlled	30s (h:m:s)
2	8 per side	Controlled	30s (h:m:s)

Workout Blocks

Full Body Circuit
Circuit x 2

UMT
Rotational Jump Squat

reps 8

Tempo explosive

Rest 15s

An explosive leg exercise that emphasizes jumping through the transverse plane

Set	Reps	Tempo	Rest
1	8	Explosive	15s (h:m:s)
2	8	Explosive	15s (h:m:s)

ULT
SL Quarter Squat and Reach

reps 12 per leg

Tempo controlled

Rest 15ss

Set	Reps	Tempo	Rest
1	12 per leg	Controlled	15ss (h:m:s)
2	12 per leg	Controlled	15ss (h:m:s)

ULT
Kneeling Push Up

reps 10

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	10	Controlled	15s (h:m:s)
2	10	Controlled	15s (h:m:s)

LMT
DB Transverse Lunge Shoulder Carry

reps 10 per side

weight_lbs 5

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	10 per side	5 lbs	Controlled	15s (h:m:s)
2	10 per side	5 lbs	Controlled	15s (h:m:s)

LLT
1-Arm DB Reverse Fly

reps 12 per arm

weight_lbs 8

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	12 per arm	8 lbs	Controlled	15s (h:m:s)
2	12 per arm	8 lbs	Controlled	15s (h:m:s)

LMT
DB Staggered Unilateral OH Press with Rotation

reps 10 per side

weight_lbs 8

Tempo controlled

Rest 60s

Set	Reps	Weight	Tempo	Rest
1	10 per side	8 lbs	Controlled	60s (h:m:s)
2	10 per side	8 lbs	Controlled	60s (h:m:s)

Aerobic Finisher
Superset x 2

LMT
Reverse Paddle

time 50s

weight_lbs 8

Tempo controlled

Rest 10s

A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.

Set	Time	Weight	Tempo	Rest
1	50s h:m:s	8 lbs	Controlled	10s (h:m:s)
2	50s h:m:s	8 lbs	Controlled	10s (h:m:s)

ULT
Mountain Climbers

time 30s

Tempo fast

Rest 30s

An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.

Set	Time	Tempo	Rest
1	30s h:m:s	Fast	30s (h:m:s)
2	30s h:m:s	Fast	30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Time	Hold
1	1m per side h:m:s	1m per side h:m:s

UMT
Double Leg Restorative Pose

Set	Time	Hold
1	2m h:m:s	2m h:m:s

Warm-Up Blocks

Warmup Block Horizontal Loading

ULT SL Bridge Ceiling Press

ULT Deep Squat Get Up

UMT Eye Tracking Rotational Jump

Power & Core Superset x 2

LLT ViPR PRO Pre-Position, In-Out Fast Feet reps 5 time 7s work, 10s rest Tempo fast Rest 15s

UMT Alternating Side Plank reps 8 per side Tempo controlled Rest 30s

Workout Blocks

Full Body Circuit Circuit x 2

UMT Rotational Jump Squat reps 8 Tempo explosive Rest 15s

ULT SL Quarter Squat and Reach reps 12 per leg Tempo controlled Rest 15ss

ULT Kneeling Push Up reps 10 Tempo controlled Rest 15s

LMT DB Transverse Lunge Shoulder Carry reps 10 per side weight_lbs 5 Tempo controlled Rest 15s

LLT 1-Arm DB Reverse Fly reps 12 per arm weight_lbs 8 Tempo controlled Rest 15s

LMT DB Staggered Unilateral OH Press with Rotation reps 10 per side weight_lbs 8 Tempo controlled Rest 60s

Aerobic Finisher Superset x 2

LMT Reverse Paddle time 50s weight_lbs 8 Tempo controlled Rest 10s

ULT Mountain Climbers time 30s Tempo fast Rest 30s