LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Giant Set x 1
Prone Push Back to Squat
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 10
Eye Tracking Reverse Lunge
Set reps
1 10
Workout Blocks
Strength-Endurance Band Working Block
Horizontal
Breakdown
Set time Tempo Rest
1 30 sec fast 30 sec
2 30 sec fast 30 sec
3 30 sec fast 30 sec
4 30 sec fast 30 sec
Rotational Jump (Explosive)
Set time Tempo Rest
1 30 sec explosive 30 sec
2 30 sec explosive 30 sec
3 30 sec explosive 30 sec
4 30 sec explosive 30 sec
Explosive Sagittal Shuffle Double Press with Band
Set time Tempo Rest
1 30 sec explosive 30 sec
2 30 sec explosive 30 sec
3 30 sec explosive 30 sec
4 30 sec explosive 30 sec
Explosive Prone Rotational Sky Punch with Band
Set time Tempo Rest
1 30 sec explosive 30 sec
2 30 sec explosive 30 sec
3 30 sec explosive 30 sec
4 30 sec explosive 30 sec
Muscle Strength Finisher
Horizontal
Banded Bow and Arrow with Wide Stance Hip Shift
Set time Rest
1 1 min ea side 30 sec
2 1 min ea side 30 sec
3 1 min ea side 30 sec
Staggered Stance SA Banded OH Tricep Extension
Set reps Rest
1 15 reps ea arm 30 sec
2 15 reps ea arm 30 sec
3 15 reps ea arm 30 sec
SL SA Banded Bicep Curl
Set reps Rest
1 15 reps ea arm 30 sec
2 15 reps ea arm 30 sec
3 15 reps ea arm 30 sec
Cool Down Blocks
Cool Down Block
Horizontal
Step Forward Flex then Step Back Extend
Set reps
1 10
Set reps
1 10
Upward Downward Dog
Set reps
1 10

Group Ex_Banded Strength-Endurance Session

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

This is a Horizontal Workout, where each exercise is done 4 times, following a 30sec on, 30 sec off time scheme before moving to the next exercise. Rest 2-4 minutes between exercises. If there's time remaining, perform the Muscle Strength Finisher Block. If not, move right to the cool down.

Warm-Up Blocks

Warmup Block
Giant Set x 1

ULT
Prone Push Back to Squat
reps 10
Set Reps
1 10
UMT
World’s Greatest Stretch
reps 10
Set Reps
1 10
ULT
Open Chain Hip Internal Rotation Quick Release
reps 10
Set Reps
1 10
ULT
Eye Tracking Reverse Lunge
reps 10
Set Reps
1 10

Workout Blocks

Strength-Endurance Band Working Block
Horizontal Loading

ULT
Breakdown
Develop ground up neuromuscular control and enhance agility in the front to back directions.
Set Time Tempo Rest
1 30 sec h:m:s Fast 30 sec (h:m:s)
2 30 sec h:m:s Fast 30 sec (h:m:s)
3 30 sec h:m:s Fast 30 sec (h:m:s)
4 30 sec h:m:s Fast 30 sec (h:m:s)

Pay attention to which leg is in front both at the back and the front and try to switch lead legs on each set.

UMT
Rotational Jump (Explosive)
Set Time Tempo Rest
1 30 sec h:m:s Explosive 30 sec (h:m:s)
2 30 sec h:m:s Explosive 30 sec (h:m:s)
3 30 sec h:m:s Explosive 30 sec (h:m:s)
4 30 sec h:m:s Explosive 30 sec (h:m:s)

Reset in-between each rep, even though the work interval is on the clock. No more than 8 reps should be performed in 30 seconds.

LLT
Explosive Sagittal Shuffle Double Press with Band
Set Time Tempo Rest
1 30 sec h:m:s Explosive 30 sec (h:m:s)
2 30 sec h:m:s Explosive 30 sec (h:m:s)
3 30 sec h:m:s Explosive 30 sec (h:m:s)
4 30 sec h:m:s Explosive 30 sec (h:m:s)

Take a slow walk back in between shuffle reps.

LMT
Explosive Prone Rotational Sky Punch with Band
Set Time Tempo Rest
1 30 sec h:m:s Explosive 30 sec (h:m:s)
2 30 sec h:m:s Explosive 30 sec (h:m:s)
3 30 sec h:m:s Explosive 30 sec (h:m:s)
4 30 sec h:m:s Explosive 30 sec (h:m:s)

Perform the first two sets with the same arm. The second two sets with the other arm.

Muscle Strength Finisher
Horizontal Loading

LMT
Banded Bow and Arrow with Wide Stance Hip Shift
Set Time Rest
1 1 min ea side h:m:s 30 sec (h:m:s)
2 1 min ea side h:m:s 30 sec (h:m:s)
3 1 min ea side h:m:s 30 sec (h:m:s)
LLT
Staggered Stance SA Banded OH Tricep Extension
Set Reps Rest
1 15 reps ea arm 30 sec (h:m:s)
2 15 reps ea arm 30 sec (h:m:s)
3 15 reps ea arm 30 sec (h:m:s)
LLT
SL SA Banded Bicep Curl
Set Reps Rest
1 15 reps ea arm 30 sec (h:m:s)
2 15 reps ea arm 30 sec (h:m:s)
3 15 reps ea arm 30 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
Set Reps
1 10
LAR ULT
Upward Downward Dog
Set Reps
1 10