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

Power Day 1 [3-count, acceleration, full body]

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Universal Warm Up 1
Circuit x 1

This warm up addresses the full seven step warm up and addresses all five of the major chains to consider.

UMT
Foam Roll Overhead Reaches
reps 10 ea
Rest 15 sec
Set Reps Rest
1 10 ea 15 sec (h:m:s)
LLT
OH Squat Forced Exhalation
reps 5
Rest 15 sec
Set Reps Rest
1 5 15 sec (h:m:s)
LLT
Squat to Lunge w/ OH Reach
reps 5 ea
Rest 15 sec
Set Reps Rest
1 5 ea 15 sec (h:m:s)
UMT
Rotational Z Get Up
reps 3 ea
Rest 15 sec
Set Reps Rest
1 3 ea 15 sec (h:m:s)
UMT
Half Kneeling Type 1 Reaches
reps 3 ea
time 10 sec
Hold 10 sec
Rest 15 sec
Set Reps Time Hold Rest
1 3 ea 10 Sec h:m:s 10 sec h:m:s 15 sec (h:m:s)
UMT
Overhead Ward Rotation Quick Release
reps 3 ea
Rest 15 sec
Set Reps Rest
1 3 ea 15 sec (h:m:s)
UMT
Stimulation Clapping for Glutes and Lats
reps 1
time 15 sec
Rest 1 min
Set Reps Time Rest
1 1 15 Sec h:m:s 1 min (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Jump slam and Rotational Bound [LLT and LMT]
Superset x 1

Lower body acceleration power. Covers both LLT and LMT

LLT
Dynamax Ball Jump Slams
reps 8
Rest 30 sec
Set Reps Rest
1 8 30 sec (h:m:s)
LMT
Loaded Rotational Bound
reps 6 ea
Rest 1 min
Set Reps Rest
1 6 ea 1 min (h:m:s)

3-count power and
Giant Set x 1

This block contains lower body deceleration and conversion power. Upper body acceleration push and pull.

ULT
3-Count High Knees
reps 6 ea
Rest 1 min
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Reps Rest
1 6 ea 1 min (h:m:s)
LMT
3-Count OH Skater w/ Hold
reps 6 ea
Rest 1 min
Develop agility and neuromuscular control in the frontal transverse plane while loaded.
Set Reps Rest
1 6 ea 1 min (h:m:s)
LMT
Lateral Pull
reps 8 ea
Rest 1 min
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.
Set Reps Rest
1 8 ea 1 min (h:m:s)
LLT
Explosive Split Stance Cable Press
reps 8 ea
Rest 1 min
Set Reps Rest
1 8 ea 1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Universal cool down 1
Giant Set x 1

This cool down addresses glute, quad, and upper back down regulation.

UMT
Pigeon Thread the Needle
reps 6 ea
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 6 ea Controlled 30 sec (h:m:s)
LAR UMT
T Spine Mobility Thread The Needle Reach
reps 3 ea
time 10 sec
Hold 10 sec
Rest 30 sec
Stretches out the shoulders and torso relative to the hips.
Set Reps Time Hold Rest
1 3 ea 10 Sec h:m:s 10 sec h:m:s 30 sec (h:m:s)
ULT
IR Active Hamstring Stretch
reps 3 ea
time 10 sec
Hold 10 sec
Rest 30 sec
Set Reps Time Hold Rest
1 3 ea 10 Sec h:m:s 10 sec h:m:s 30 sec (h:m:s)
UMT
Bretzel Stretch
reps 1 ea
time 20 sec
Hold 20 sec
Rest 30 sec
This improves ROM in the anterior oblique sling and help promote thoracic mobility
Set Reps Time Hold Rest
1 1 ea 20 Sec h:m:s 20 sec h:m:s 30 sec (h:m:s)