LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Foam Roll Overhead Reaches
Set reps
1 10 total
2 10 total
(AS) SLB with Hip Abduction and Hand Reaches
Set reps
1 10 per side
2 10 per side
(AS) LLT Single Leg Squat with Medball pickup to shoulder
Set reps
1 10
Workout Blocks
Main Set
Circuit x 3
(AS) ULT Deceleration front step with arm swing down
Set reps
1 5 per leg
2 5 per leg
3 5 per leg
ViPR Pro lateral lunge with rotational shift
Set reps Rest
1 10 alternating sides 1 min
2 10 alternating sides
3 10 alternating sides
(AS) ULT fast run forward and back
Set reps Rest
1 10 total 1 min
2 10 total
3 10 total
(AS) Stability Ball Ward to Extension (LLT)
Set reps Rest
1 8 total 1 min
2 8 total
3 8 total
(AS) Runner’s Lunge Hold with Pelvis Circles
Set reps Rest
1 5 per side 1 min
2 5 per side
3 5 per side
Cool Down Blocks
Cool Down Block
Horizontal
4 Cycle Kneeling Breathing
Set reps
1 5
4Q Foot/Ankle Mobility 1
Horizontal
Calf Pumps
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
Half Kneeling Dorsi Flexion
Set reps 0 Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
SL Balance Rotational Knee Driver
Set reps 0 Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s

(AS) Power and mobility training

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

This session includes a diversity of mobility with a taste of power. Enjoy!

Warm-Up Blocks

Warmup Block
Horizontal Loading

Perform the following three exercises in a circuit.

UMT
Foam Roll Overhead Reaches
Set Reps
1 10 total
2 10 total
ULT
(AS) SLB with Hip Abduction and Hand Reaches
This is about body control and endurance at end ranges of motion.
Set Reps
1 10 per side
2 10 per side
LLT
(AS) LLT Single Leg Squat with Medball pickup to shoulder
Single leg strength while lifting a mass from the floor to the shoulder requires good body control and stability through the hip.
Set Reps
1 10

Workout Blocks

Main Set
Circuit x 3

Perform each of the following exercises for three sets with 1-2 minutes rest between each set.

ULT
(AS) ULT Deceleration front step with arm swing down
reps 5 per leg
take a small step forward while at the same time throwing both hands down towards the ground vigorously. Exhale as you throw them to the ground.
Set Reps
1 5 per leg
2 5 per leg
3 5 per leg
LMT
ViPR Pro lateral lunge with rotational shift
reps 10 alternating sides
Rest 1 min
Inhale as you initiate each movement and exhale return to center. Keep a tall spine and move from the hips.
Set Reps Rest
1 10 alternating sides 1 min (h:m:s)
2 10 alternating sides (h:m:s)
3 10 alternating sides (h:m:s)
ULT
(AS) ULT fast run forward and back
reps 10 total
Rest 1 min
Run forward quickly for 8 steps then back quickly for 8 steps.
Set Reps Rest
1 10 total 1 min (h:m:s)
2 10 total (h:m:s)
3 10 total (h:m:s)
LLT
(AS) Stability Ball Ward to Extension (LLT)
reps 8 total
Rest 1 min
This warding exercise is about pressure management and subconscious core activation.
Set Reps Rest
1 8 total 1 min (h:m:s)
2 8 total (h:m:s)
3 8 total (h:m:s)
UMT
(AS) Runner’s Lunge Hold with Pelvis Circles
reps 5 per side
Rest 1 min
This exercise is about creating space through the pelvic floor and body control.
Set Reps Rest
1 5 per side 1 min (h:m:s)
2 5 per side (h:m:s)
3 5 per side (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Perform the kneeling cycle breathing followed by the foot and ankle mobility circuit.

ULT
4 Cycle Kneeling Breathing
Set Reps
1 5

4Q Foot/Ankle Mobility 1
Horizontal Loading

LLT
Calf Pumps
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
ULT
Half Kneeling Dorsi Flexion
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)