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

Power: Intro to Acceleration

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

ML: Hip Activation/ Warm-up
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 60s h:m:s
ULT
Half Kneeling Medial Hip Activation
Set Reps
1 10

40-60% effort into knee
hold for 2-5 seconds

5x Left 5x Right

LLT
Bentover Sagittal Band Walk
Set Reps Tempo
1 10 Controlled

5x Forward 5x Backward

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 10 Alternating Controlled

5x Left 5x Right
Alternating

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5 each

1sec hold w/knee

GAR ULT
Treadmill Jog
Set Time
1 5min h:m:s

Workout Blocks

ULT: Acceleration (Lower Extremity Emphasis)
Horizontal Loading

ULT
Assisted Explosive Squat TRX
Set Reps
1 10
ULT
Unilateral Vertical Skip
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps
1 10
ULT
Forward Split Thrust
Set Reps
1 10
ULT
Bear Get Up
Set Reps
1 10

UMT: Acceleration (Lower Extremity)
Horizontal Loading

UMT
Rotational Jump (Explosive)
Set Reps
1 10
UMT
Lateral Lunge to Skip
Set Reps
1 10
UMT
Rotational Bound
Set Reps
1 10
UMT
Lateral 3-Point Shuffle Up
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 60s h:m:s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 60s each