Set	time
1	5 min

Set	time	Tempo
1	1 minute per foot	fast

Set	time	Tempo
1	1 minute per knee	fast

Set	time	Tempo
1	1 minute per landmark	controlled

Set	reps	Tempo
1	10 each foot	controlled

Set	reps	Hold
1	10 (5 each)	2 seconds

Set	reps	Tempo
1	10 each	controlled

Set	reps	Tempo
1	10 each	controlled

Set	time
1	30 seconds

Set	reps	Tempo
1	10	explosive

Set	reps	weight_percent	Tempo
1	3	45	explosive
2	3	45	explosive
3	3	45	explosive
4	3	45	explosive

Set	reps	weight_percent	Tempo
1	5	45	explosive
2	5	45	explosive
3	5	45	explosive
4	5	45	explosive

Set	reps	weight_percent	Tempo
1	3	45	explosive
2	3	45	explosive
3	3	45	explosive
4	3	45	explosive

Set	reps	Tempo	Rest
1	10 (5 ea)	explosive	60
2	10 (5 ea)	explosive	60
3	10 (5 ea)	explosive	240

Set	reps	Tempo
1	30s	controlled
2	30s	controlled
3	30s	controlled

Set	reps	Tempo
1	30s ea	controlled
2	30s ea	controlled
3	30s ea	controlled

Set	reps	Tempo
1	20s	fast
2	20s	fast
3	20s	fast

Set	reps	Tempo
1	10	fast
2	10	fast
3	10	fast

Set	time
1	5 min

Set	time
1	2 min

Set	time
1	1 min

Set	time
1	2 min

Set	time
1	5 min

[AHC] Full Body Linear Strength and Power Circuit _JB

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This is a full body strength and power training session.

The program will be performed as a circuit.

Warm-Up Blocks

7 STEP Preparation for Sport
Horizontal Loading

This is a 7 Step Preparation protocol for sport Training. This block will be a pre-warm up prior to performing the sport cross training warm up before practice. The intent of this 7 step protocol is to heighten the readiness of the nervous system, vestibular system and connective tissue systems. Focus will be given to the foot and ankle and hip as to aid in prevention of groin, hamstring injuries, hip flexor injuries and knee injuries.

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	5 min h:m:s

ULT
Ankle Rub + Scrub

Set	Time	Tempo
1	1 minute per foot h:m:s	Fast

FLUID DYNAMICS. *Use friction with the hands or a foam roller vigorously but without burning the skin run the bones of the feet and the ankles. This will drive fluid to the regions and aid in lift and mobility at the ankle and foot.

Rub and Scrub Knee

Set	Time	Tempo
1	1 minute per knee h:m:s	Fast

This is FLUID DYNAMICS. * Using your hands and fingers Rub and scrub the bones of the knees including the tibial tuberosity, patella, and lateral fibular head.

Rub and Scrub Pelvis

Set	Time	Tempo
1	1 minute per landmark h:m:s	Controlled

FLUID DYNAMICS *Using a foam roller, Pin the roller on a door or wall / on the floor to slowly scrub these key areas of the Pelvis. 1. Sacroiliac joint and lumbo sacral joints 2. Iliac Crest 3. Greater Trochanter 4. ASIS 5. Pubic Symphysis 6. Iliofemoral

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps	Tempo
1	10 each foot	Controlled

LINEAR SMUR (Small Motor Unit Recruitment) for the Foot. *Splay the toes and grab the ground with the big toe.

LLT
Supine Mini-Band March

Activation for Core and Hips

Set	Reps	Hold
1	10 (5 each)	2 seconds h:m:s

LINEAR SMUR (Small Motor Unit Recruitment) Hips

UMT
SL Balance Rotational Knee Driver

Set	Reps	Tempo
1	10 each	Controlled

STEP 4: MP MOBILITY -(Foot and Ankle) * Obviously there is some mobility occurring at the hip and spine also. This is a SUPER DRILL.

LAR UMT
Split Stance High Low Reach

Dynamic Stretch for the hamstrings and Hip Flexor.

Set	Reps	Tempo
1	10 each	Controlled

STEP 4: MULTIPLANAR MOBILITY (Hip)- * Exaggerate the rotation of the trunk and hips on the way down and up. Slow and rhythmical pace

LLT LAR
Body Clapping – Groin/Stomach

Set	Time
1	30 seconds h:m:s

Step 7: STIMULATION- Drive the Sympathetic NS by body clapping the adductors and hamstrings and hips

UMT
Eye Tracking Rotational Jump

Set	Reps	Tempo
1	10	Explosive

Step 7: STIMULATION: *Vestibular dynamic Full body and Occulomotor activation.

Workout Blocks

Full Body Compound Strength and Power _Circuit
Giant Set x 4

Perform one exercise right after another and then rest at the end of the circuit

LLT
BB Hang Snatch

reps 3

weight_percent 45

Tempo explosive

Barbell starts at the Hang- Mid shin, thigh or waist, then catch in deep squat

Set	Reps	Weight	Tempo
1	3	45 %	Explosive
2	3	45 %	Explosive
3	3	45 %	Explosive
4	3	45 %	Explosive

LLT
BB Snatch Pull

reps 5

weight_percent 45

Tempo explosive

Bar starts at ground, Lift to sternum height

Set	Reps	Weight	Tempo
1	5	45 %	Explosive
2	5	45 %	Explosive
3	5	45 %	Explosive
4	5	45 %	Explosive

LLT
BB Split Snatch

reps 3

weight_percent 45

Tempo explosive

Barbell starts at ground, finishes overhead in long split stance

Set	Reps	Weight	Tempo
1	3	45 %	Explosive
2	3	45 %	Explosive
3	3	45 %	Explosive
4	3	45 %	Explosive

LLT
BB Split Front Squat

reps 10 ea

Set	Reps
1	10 ea
2	10 ea
3	10 ea
4	10 ea

Full Body Compound Strength and Power _Circuit
Circuit x 3

Perform this as a circuit

LMT
Rotational Split Clean

reps 10 (5 ea)

Tempo explosive

Rest 60

Set	Reps	Tempo	Rest
1	10 (5 ea)	Explosive	60 (h:m:s)
2	10 (5 ea)	Explosive	60 (h:m:s)
3	10 (5 ea)	Explosive	240 (h:m:s)

UMT
Skater

reps 30s

Tempo controlled

An explosive leg exercise that supports dynamic balance and agility in the frontal plane

Set	Reps	Tempo
1	30s	Controlled
2	30s	Controlled
3	30s	Controlled

LLT
DB Staggered Reciprocal Overhead Press

reps 30s ea

Tempo controlled

Set	Reps	Tempo
1	30s ea	Controlled
2	30s ea	Controlled
3	30s ea	Controlled

LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle

reps 20s

Tempo fast

Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.

Set	Reps	Tempo
1	20s	Fast
2	20s	Fast
3	20s	Fast

LLT
Sprawl Get Up to Lift

reps 10

Tempo fast

Set	Reps	Tempo
1	10	Fast
2	10	Fast
3	10	Fast

Cool Down Blocks

[AHC] Recovery Stretch and Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Use this block to aid in your recovery from your session.

LAR
Self-Massage: Glutes

"How-to" self-massage for the glutes/posterior hip.

Set	Time
1	5 min h:m:s

LAR
Self-Massage: Low Back

"How-to" self-massage for the low back/lumbar region.

Set	Time
1	2 min h:m:s

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time
1	1 min h:m:s

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Reps
1	10

LAR
Self-Massage: Quadriceps

"How-to" self-massage for the Quads

Set	Time
1	2 min h:m:s

ULT
IR Active Hamstring Stretch

Set	Time
1	5 min h:m:s

Warm-Up Blocks

7 STEP Preparation for Sport Horizontal Loading

LLT Stationary Bike

ULT Ankle Rub + Scrub

Rub and Scrub Knee

Rub and Scrub Pelvis

ULT Big Toe Corkscrew SL Anterior Reach

LLT Supine Mini-Band March

UMT SL Balance Rotational Knee Driver

LAR UMT Split Stance High Low Reach

LLT LAR Body Clapping – Groin/Stomach

UMT Eye Tracking Rotational Jump

Workout Blocks

Full Body Compound Strength and Power _Circuit Giant Set x 4

LLT BB Hang Snatch reps 3 weight_percent 45 Tempo explosive

LLT BB Snatch Pull reps 5 weight_percent 45 Tempo explosive

LLT BB Split Snatch reps 3 weight_percent 45 Tempo explosive

LLT BB Split Front Squat reps 10 ea

Full Body Compound Strength and Power _Circuit Circuit x 3

LMT Rotational Split Clean reps 10 (5 ea) Tempo explosive Rest 60

UMT Skater reps 30s Tempo controlled

LLT DB Staggered Reciprocal Overhead Press reps 30s ea Tempo controlled

LMT Medicine Ball Shoulder to Shoulder Quick Agility Shuffle reps 20s Tempo fast

LLT Sprawl Get Up to Lift reps 10 Tempo fast