Set	time
1	1 min

Racquet Sport Workout

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Giant Set x 1

Rub and Scrub Pelvis

time 1 min

Set	Time
1	1 min h:m:s

LLT
Neutral Squat 2 Arm Band Ward

reps 10

Set	Reps
1	10

LMT
DB Multi-planar Lunge with Reaches

reps 10

Set	Reps
1	10

ULT
Eye Tracking Reverse Lunge

reps 10

Set	Reps
1	10

Workout Blocks

Working Block
Circuit x 2

LAR ULT
Prone Push Back Squat

reps 10

Perform the exercise off of a small bench or chair if you can't get to the ground.

Set	Reps
1	10
2	10

LMT
Forehand Band Ward

reps 10 ea

Set	Reps
1	10 ea
2	10 ea

LLT
ViPR Forward Step + Forward Reach

reps 10

Maintain length in the spine, allow the shoulder blades to follow your hands.

Set	Reps
1	10
2	10

LMT
ViPR PRO – Skater, Lateral Shift (Block)

reps 10

Set	Reps
1	10
2	10

reps 5 ea

Set	Reps
1	5 ea
2	5 ea

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration

Set	Reps
1	2-4 x

Warm-Up Blocks

Warmup Block Giant Set x 1

Rub and Scrub Pelvis time 1 min

LLT Neutral Squat 2 Arm Band Ward reps 10

LMT DB Multi-planar Lunge with Reaches reps 10

ULT Eye Tracking Reverse Lunge reps 10

Workout Blocks

Working Block Circuit x 2

LAR ULT Prone Push Back Squat reps 10

LMT Forehand Band Ward reps 10 ea

LLT ViPR Forward Step + Forward Reach reps 10

LMT ViPR PRO – Skater, Lateral Shift (Block) reps 10