LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
LD – ULT – Fluid Dynamics Rub n Scrub Ankle, Knee, Pelvis
Set time
1 5 minutes
LD – UMT – Wide Hip Shift Same Side Rotation
Set reps
1 8 each side
[gh]_Broomstick Split stance T1/T2 T-Spine motion
Set reps
1 8 each side
Workout Blocks
Odd-Position Strength
Horizontal
T Lunge with Side Bend
Set reps 0
1 8 each
2 8 each
3 8 each
[J] – Side Lunge, Offset Shovel
Set reps load
1 8 each moderate
2 8 each moderate
3 8 each moderate
Split Stance Lateral Lunge with Opposite Ward
Set reps load
1 8 each moderate
2 8 each moderate
3 8 each moderate
Landmine Row T Step OH Press
Set reps load
1 8 each moderate
2 8 each moderate
3 8 each moderate
Agile Strength
Horizontal
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
Set reps load
1 10 moderate
2 10 moderate
3 10 moderate
ViPR PRO Shuffle Tilt COD
Set reps load
1 6 each moderate
2 6 each moderate
3 6 each moderate
ViPR PRO 2 Arm Swing Anterior Lunge
Set reps load
1 10 moderate
2 10 moderate
3 10 moderate
ViPR PRO 1-Arm Flip Run, Back Pedal
Set reps load
1 6 each moderate
2 6 each moderate
3 6 each moderate
Cool Down Blocks
Cool Down Block
Horizontal
Elevated feet with weighted breathing
Set time
1 5 minutes

PY Odd-Position & Agile Strength

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

A 60 minutes moderate intensity strength variations, focusing on Odd-position & Agile strength.

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
LD – ULT – Fluid Dynamics Rub n Scrub Ankle, Knee, Pelvis
Set Time
1 5 minutes h:m:s
UMT
LD – UMT – Wide Hip Shift Same Side Rotation
Benefits -Improves hip decoupling -Increases internal and external hip rotation -Enhances lateral stability Error detection -Ensure thoracic rotation with a tall spine -Maintain feet straight ahead -Avoid excessive knee valgus General Movement Prescription -Perform at a slow tempo for 60 seconds with light manual pressure for 1-2 sets
Set Reps
1 8 each side
UMT
[gh]_Broomstick Split stance T1/T2 T-Spine motion
Set Reps
1 8 each side

Workout Blocks

Odd-Position Strength
Horizontal Loading

UMT
T Lunge with Side Bend
Set Reps
1 8 each
2 8 each
3 8 each
LMT
[J] – Side Lunge, Offset Shovel
Set Reps Load
1 8 each Moderate
2 8 each Moderate
3 8 each Moderate
LMT
Split Stance Lateral Lunge with Opposite Ward
Set Reps Load
1 8 each Moderate
2 8 each Moderate
3 8 each Moderate
LMT
Landmine Row T Step OH Press
Set Reps Load
1 8 each Moderate
2 8 each Moderate
3 8 each Moderate

Agile Strength
Horizontal Loading

LMT
ViPR PRO Steering Wheel w/ Quick Feet Shuffle
Set Reps Load
1 10 Moderate
2 10 Moderate
3 10 Moderate
LMT
ViPR PRO Shuffle Tilt COD
Enhances bottom to top coordination and develops transverse plane agility under load.
Set Reps Load
1 6 each Moderate
2 6 each Moderate
3 6 each Moderate
LLT
ViPR PRO 2 Arm Swing Anterior Lunge
Set Reps Load
1 10 Moderate
2 10 Moderate
3 10 Moderate
LLT
ViPR PRO 1-Arm Flip Run, Back Pedal
Enhances bottom to top total body coordination and develops multi-directional agility while moving load.
Set Reps Load
1 6 each Moderate
2 6 each Moderate
3 6 each Moderate

Cool Down Blocks

Cool Down Block
Horizontal Loading

LLT
Elevated feet with weighted breathing
A nice way to bring the body back after a strenuous session
Set Time
1 5 minutes h:m:s