LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warm Up
Horizontal
Foam Roll Quads [DF]
Set time Tempo
1 30s fast
Foam Roll – Glutes
Set time Tempo
1 30s fast
Foam Roll Pecs [DF]
Set time Tempo
1 30s fast
Foam Roll Thoracic Spine [DF]
Set time Tempo
1 30s fast
Upward Downward Dog
Set reps
1 10
World’s Greatest Stretch
Set reps Tempo
1 10 controlled
2 10 controlled
TRX Chest Stretch [MC]
Set reps Tempo
1 15 controlled
Resistance Band Shoulder Dislocates [DF]
Set reps
1 15
Glute Bridge with Mini RB [DF]
Set reps Tempo
1 15 controlled
2 15 controlled
Deadbug [DF]
Set reps Tempo
1 10 controlled
2 10 controlled
RB Warm Up Sequence
Tri-Set x 2
RB Lateral Raises [DF]
Set reps load
1 15 light
2 15 light
RB Front Raises [DF]
Set reps load
1 15 light
2 15 light
RB Bicep Curls [DF]
Set reps load
1 15 light
2 15 light
Workout Blocks
Block #1
Superset x 3
Activation – Mini Band Lateral Ward QR
Set reps Tempo Rest
1 10 each leg controlled 0
2 10 each leg controlled 0
3 10 each leg controlled 0
Power – 2 Out 2 Ins
Set time Tempo Rest
1 30s fast 2 min
2 30s fast 2 min
3 30s fast 2 min
Block #2
Tri-Set x 3
Mini Band Standing Knee Drive [DF]
Set reps Tempo Rest
1 10 each leg fast 0
2 10 each leg fast 0
3 10 each leg fast 0
DB step up w/ Knee Drive
Set reps load Tempo Rest
1 10 moderate controlled 0
2 10 moderate controlled 0
3 10 moderate controlled 0
Surfer Get Up
Set reps Tempo Rest
1 10 controlled 2 min
2 10 controlled 2 min
3 10 controlled 2 min
Block #3
Superset x 4
OH Medicine Ball Slam [DF]
Set reps load Tempo
1 6-8 light fast
2 6-8 light fast
3 6-8 light fast
4 6-8 light fast
Vertical Jump [DF]
Set reps Tempo Rest
1 10 explosive 3 min
2 10 explosive 3 min
3 10 explosive 3 min
4 10 explosive 3 min
Cool Down Blocks
Cool Down
Horizontal
Foam Roll Thoracic Spine [DF]
Set time Tempo
1 1 min controlled
Foam Roll Quads [DF]
Set time Tempo
1 1 min controlled
Half-kneeling Hip Flexor Stretch
Set time Hold
1 1 min
Prayer Stretch [DF]
Set time Hold
1 1 min
90/90 Supine Breathing [DF]
Set time
1 2-5 min

Movement-Based Strength & Speed/Acceleration V1 [DF]

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

Warm-Up Blocks

Warm Up
Horizontal Loading

ULT
Foam Roll Quads [DF]
Set Time Tempo
1 30s h:m:s Fast
LAR
Foam Roll – Glutes
Set Time Tempo
1 30s h:m:s Fast
Foam Roll Pecs [DF]
Set Time Tempo
1 30s h:m:s Fast
ULT
Foam Roll Thoracic Spine [DF]
Set Time Tempo
1 30s h:m:s Fast
LAR ULT
Upward Downward Dog
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
TRX Chest Stretch [MC]
Set Reps Tempo
1 15 Controlled

step forward and back to make it dynamic

LLT
Resistance Band Shoulder Dislocates [DF]
Set Reps
1 15
LLT
Glute Bridge with Mini RB [DF]
Set Reps Tempo
1 15 Controlled
2 15 Controlled

using red or blue band

UMT
Deadbug [DF]
Set Reps Tempo
1 10 Controlled
2 10 Controlled

regression: heel to the floor

RB Warm Up Sequence
Tri-Set x 2

LLT
RB Lateral Raises [DF]
reps 15
load light
Set Reps Load
1 15 Light
2 15 Light
LLT
RB Front Raises [DF]
reps 15
load light
Set Reps Load
1 15 Light
2 15 Light
LLT
RB Bicep Curls [DF]
reps 15
load light
Set Reps Load
1 15 Light
2 15 Light

Workout Blocks

Block #1
Superset x 3

LLT
Activation – Mini Band Lateral Ward QR
reps 10 each leg
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 each leg Controlled 0 (h:m:s)
2 10 each leg Controlled 0 (h:m:s)
3 10 each leg Controlled 0 (h:m:s)
ULT
Power – 2 Out 2 Ins
time 30s
Tempo fast
Rest 2 min
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Tempo Rest
1 30s h:m:s Fast 2 min (h:m:s)
2 30s h:m:s Fast 2 min (h:m:s)
3 30s h:m:s Fast 2 min (h:m:s)

Block #2
Tri-Set x 3

LLT
Mini Band Standing Knee Drive [DF]
reps 10 each leg
Tempo fast
Rest 0
Set Reps Tempo Rest
1 10 each leg Fast 0 (h:m:s)
2 10 each leg Fast 0 (h:m:s)
3 10 each leg Fast 0 (h:m:s)
LLT
DB step up w/ Knee Drive
reps 10
load moderate
Tempo controlled
Rest 0
Can do without knee drive for heavy weight
Set Reps Load Tempo Rest
1 10 Moderate Controlled 0 (h:m:s)
2 10 Moderate Controlled 0 (h:m:s)
3 10 Moderate Controlled 0 (h:m:s)
UMT
Surfer Get Up
reps 10
Tempo controlled
Rest 2 min
Set Reps Tempo Rest
1 10 Controlled 2 min (h:m:s)
2 10 Controlled 2 min (h:m:s)
3 10 Controlled 2 min (h:m:s)

Block #3
Superset x 4

LLT
OH Medicine Ball Slam [DF]
reps 6-8
load light
Tempo fast
Set Reps Load Tempo
1 6-8 Light Fast
2 6-8 Light Fast
3 6-8 Light Fast
4 6-8 Light Fast
ULT
Vertical Jump [DF]
reps 10
Tempo explosive
Rest 3 min
Set Reps Tempo Rest
1 10 Explosive 3 min (h:m:s)
2 10 Explosive 3 min (h:m:s)
3 10 Explosive 3 min (h:m:s)
4 10 Explosive 3 min (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

ULT
Foam Roll Thoracic Spine [DF]
Set Time Tempo
1 1 min h:m:s Controlled
ULT
Foam Roll Quads [DF]
Set Time Tempo
1 1 min h:m:s Controlled
ULT
Half-kneeling Hip Flexor Stretch
Set Time Hold
1 1 min h:m:s h:m:s
LAR
Prayer Stretch [DF]
Set Time Hold
1 1 min h:m:s h:m:s
90/90 Supine Breathing [DF]
Set Time
1 2-5 min h:m:s