LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Lower Body Strength
Tri-Set x 1
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time load Tempo
1 10s moderate controlled
ā€œZā€ Get Up
Set reps load Tempo
1 10 moderate controlled
Set reps load Tempo
1 10 moderate controlled
Workout Blocks
Lower Body Endurance - Ankles
Giant Set x 1
Ankle Band Walks
Set reps load Tempo
1 10 moderate controlled
Set reps load Tempo
1 10 moderate controlled
KB Single Leg Squat Touchdown
Set reps time Tempo
1 10 5 controlled
3-Count Skater Hold
Set reps load Tempo
1 10 moderate controlled
Lower Body Endurance - Thighs
Giant Set x 1
Half Knee forward lunge, AirFlip Deadstart
Set reps load Tempo
1 10 moderate controlled
Bulgarian Squat with Medial Reach
Set reps load Tempo
1 15 moderate controlled
Zig Zag Bound to H-ump Landing
Set reps load Tempo
1 10 moderate controlled
Alternating Rotational Shift Reverse Lunge to OH Press
Set reps load Tempo
1 10 moderate controlled
Cool Down Blocks
Cool Down Block
Tri-Set x 1
Reverse Lunge with Multidirectional Eye Tracking
Set reps load Tempo
1 10 light controlled
SL Quarter Squat and Reach
Set reps load Tempo
1 10 light controlled

NYH ā€“ Ankles & Thighs ā€“ Endurance

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

Warm-Up Blocks

Lower Body Strength
Tri-Set x 1

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 10s
load moderate
Tempo controlled
Set Time Load Tempo
1 10s h:m:s Moderate Controlled
UMT
ā€œZā€ Get Up
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled

Workout Blocks

Lower Body Endurance - Ankles
Giant Set x 1

LLT
Ankle Band Walks
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
LLT
KB Single Leg Squat Touchdown
reps 10
time 5
Tempo controlled
Set Reps Time Tempo
1 10 5 h:m:s Controlled
UMT
3-Count Skater Hold
reps 10
load moderate
Tempo controlled
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Load Tempo
1 10 Moderate Controlled

Lower Body Endurance - Thighs
Giant Set x 1

LLT
Half Knee forward lunge, AirFlip Deadstart
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled

Feel free to switch to a med. ball or something lighter.

UMT
Bulgarian Squat with Medial Reach
reps 15
load moderate
Tempo controlled
Set Reps Load Tempo
1 15 Moderate Controlled
LMT
Zig Zag Bound to H-ump Landing
reps 10
load moderate
Tempo controlled
Enhances agility and neuromuscular control in both the frontal and transverse planes in the forward direction while under load. (A H-ump is a single foot take off and a two foot landing)
Set Reps Load Tempo
1 10 Moderate Controlled
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 10
load moderate
Tempo controlled
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo
1 10 Moderate Controlled

Cool Down Blocks

Cool Down Block
Tri-Set x 1

LLT
Reverse Lunge with Multidirectional Eye Tracking
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
ULT
SL Quarter Squat and Reach
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled