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

KD Beginning Power Accleration & Deceleration

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

The primary focus of this session is power relating to unloaded acceleration and deceleration.

Warm-Up Blocks

KD 7-Step Warm-up Block
Horizontal Loading

7 step whole body warm-up

GPR ULT
Hot Shower
Shower under hot water
Set Reps
1 10
Set Reps
1 10
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load
1 10 Heavy
UMT
Elevated Plank Hip Twist
Set Reps
1 10
LLT
Percussive Exhalation OH Squat
Set Reps
1 10
GAR UMT
180 Sitting Turns
Set Reps
1 10

Workout Blocks

KD Beginner Power Block Acceleration & Deceleration
Horizontal Loading

This block will focus on unloaded power exercises for acceleration and deceleration.

LLT
Explosive Squat Press
Set Reps Tempo Rest
1 6 Explosive 90 seconds (h:m:s)
2 6 Explosive 90 seconds (h:m:s)
ULT
3-Count Prisoner Split Hold
Develop agility and neuromuscular control at impact.
Set Reps Rest
1 6 90 seconds (h:m:s)
2 6 90 seconds (h:m:s)
UMT
Split Stance Coil Squat Explosive
Set Reps Tempo Rest
1 6 Explosive 90 seconds (h:m:s)
2 6 Explosive 90 seconds (h:m:s)
Set Reps Rest
1 6 90 seconds (h:m:s)
2 6 90 seconds (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Try to relax and decrease breathing rate to 3 breath cycles per minute: 10 seconds inhale through the nose, 10 seconds exhale through the mouth.

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps Hold
1 1 2 minutes h:m:s