LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal
SMG 7 step Hip Activation
Horizontal
SMG 7 step Hip Activation
Set reps
1 1
Workout Blocks
Working Block
Horizontal
SMG Acceleration drills – Round 1 & Round 2
Horizontal
SMG Acceleration 1 ULT dead start
Set reps Tempo Rest
1 4 each side explosive 30 seconds
SMG Acceleration 2 dead start w/ med ball
Set reps Tempo Rest
1 5 explosive 30 seconds
SMG Acceleration 3 dead start. squat, step/bound 45 degrees
Set reps Tempo Rest
1 4 each side explosive 30 seconds
SMG acceleration 4 dead start RXX, step/leap to L
Set reps Tempo Rest
1 4 each side explosive 30 seconds
SMG acceleration 1A load/explode
Set reps Tempo Rest
1 4 each side explosive 30 seconds
SMG Acceleration 2A load/explode
Set reps Tempo Rest
1 5 explosive 30 seconds
SMG Acceleration 3A load/explode
Set reps Tempo Rest
1 4 each side explosive 30 seconds
SMG 4A load/explode
Set reps Tempo Rest
1 4 each side explosive 30 seconds
Cool Down Blocks
Cool Down Block
Horizontal
SMG cool down for hike prep workout
Horizontal
Forefoot Mobility
Set reps time Tempo
1 1 30 seconds each foot controlled
Alternating Pigeon
Set reps time Tempo
1 10 2 minutes controlled
Body-Weight Flow
Set reps time Tempo
1 10 2 minutes controlled
IR Active Hamstring Stretch
Set reps time Tempo
1 10 30 seconds each leg controlled

SMG Acceleration drills – warm up, round 1 & 2, cool down

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

This session includes hip activation to warm up, two rounds of acceleration drills, and a cool down.

Warm-Up Blocks

Warmup Block
Horizontal Loading

SMG 7 step Hip Activation
Horizontal Loading

7 Step hip activation

SMG 7 step Hip Activation
7 step hip activation
Set Reps
1 1

Workout Blocks

Working Block
Horizontal Loading

SMG Acceleration drills – Round 1 & Round 2
Horizontal Loading

Round 1 includes 4 dead start acceleration drills.
Round 1 includes those same 4 drills, but starting with momentum - "load to explode."
Allow plenty of rest between each drill to recover - there is no rush!

ULT
SMG Acceleration 1 ULT dead start
Start 1 1/2 stance RXX, step/explode SP
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)
LLT
SMG Acceleration 2 dead start w/ med ball
Hold med ball between knees, step/bound fwd
Set Reps Tempo Rest
1 5 Explosive 30 seconds (h:m:s)
UMT
SMG Acceleration 3 dead start. squat, step/bound 45 degrees
Squat, hold the coil to the R, step/bound turning 45 degrees
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)
UMT
SMG acceleration 4 dead start RXX, step/leap to L
Start 1 1/2 stance RXX, hold coil, step/leap to L
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)
ULT
SMG acceleration 1A load/explode
Same as 1, load first. 1 1/2 stance, RXX, load/explode to step/bound fwd. NOTE! In the 3-2-1 load section, try swinging your body and arms forward and back. I did not demonstrate this correctly in the video!
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)
LLT
SMG Acceleration 2A load/explode
Same as 2, not dead start. Drive med ball fwd w/ SP step/leap
Set Reps Tempo Rest
1 5 Explosive 30 seconds (h:m:s)
UMT
SMG Acceleration 3A load/explode
Squat, load/coil step/leap turning 45 degrees
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)
UMT
SMG 4A load/explode
RXX 1 1/2 stance, load/explode FP to L
Set Reps Tempo Rest
1 4 each side Explosive 30 seconds (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

SMG cool down for hike prep workout
Horizontal Loading

Stretches for the muscles I just worked!

UMT
Forefoot Mobility
Set Reps Time Tempo
1 1 30 Seconds Each Foot h:m:s Controlled
UMT
Alternating Pigeon
Set Reps Time Tempo
1 10 2 Minutes h:m:s Controlled
UMT
Body-Weight Flow
Set Reps Time Tempo
1 10 2 Minutes h:m:s Controlled
ULT
IR Active Hamstring Stretch
Set Reps Time Tempo
1 10 30 Seconds Each Leg h:m:s Controlled