LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Warmup (LRinker)
Horizontal
Rub and Scrub Ankle
Set time
1 30 s
Self-Massage: Glutes
Set reps
1 30 s each side
Split Squat Hold OH MB Wall Ward
Set reps
1 10 per side
Deep Squat Forward Reach
Set time
1 30 s
MB Split Stance Medial Reach
Set reps
1 10 each side
Split Stance Turn to Open Side w Elbows Up
Set reps Tempo
1 5 each side controlled
Loaded OH Lateral Quick Jumps
Set reps Tempo
1 10 each side fast
Lateral Step Eye Tracking
Set reps
1 5-8 each side
Workout Blocks
Working Block: Odd Position Circuit
Circuit x 3
Crab Single Leg Squat
Set reps Tempo Rest
1 10 each side controlled 60 s
2 10 each side controlled 60 s
3 10 each side controlled 60 s
Forearm Crawl
Set reps Tempo Rest
1 10 controlled 60 s
2 10 controlled 60 s
3 10 controlled 60 s
Rotational Z Get Up
Set reps Tempo Rest
1 10 controlled 60 s
2 10 controlled 60 s
3 10 controlled 60 s
KB SL RDL
Set reps Tempo Rest
1 10 each side controlled 60 s
2 10 each side controlled 60 s
3 10 each side controlled 60 s
Set reps Tempo Rest
1 10 each side controlled 60 s
2 10 each side controlled 60 s
3 10 each side controlled 60 s
Lateral Squat with Rotational Shift
Set reps Tempo Rest
1 10 each side controlled 60 s
2 10 each side controlled 60 s
3 10 each side controlled 60 s
LRinker Agility Working Block
Horizontal
Breakdown
Set reps Tempo Rest
1 10 fast 30 s
2 10 fast 30 s
Set reps Tempo Rest
1 10 each side explosive 30 s
2 10 each side explosive 30 s
Loaded Linear Jump Squat Matrix:
Set reps Tempo Rest
1 10 fast 30 s
2 10 fast 30 s
Loaded Transverse Double Hop to Catch
Set reps Tempo Rest
1 10 each side fast 30 s
2 10 each side fast 30 s
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow
Set reps Tempo
1 60 s each side controlled
Pigeon Thread the Needle
Set reps Tempo
1 60 s each side controlled
Self-Massage: T-Spine
Set reps Tempo
1 60 s controlled
Loaded Belly Breathing
Set reps Tempo
1 60 s controlled

LRinker Total Body Odd Position Strength & Agility Workout

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

2 working blocks:
Block 1: 10-exercise circuit focusing on Odd Position strength. (Perform 3 rounds of the circuit with 60s rest in between rounds.)
Block 2: Agility Block (Perform 2 rounds of each exercise before moving on to the next (horizontal loading). Rest 60s when transitioning between exercises.)

Warm-Up Blocks

4Q Warmup (LRinker)
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 30 s h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 30 s each side
LLT
Split Squat Hold OH MB Wall Ward
Activation and Positional Strength for the Core and Hips
Set Reps
1 10 per side
GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Time
1 30 s h:m:s
LMT
MB Split Stance Medial Reach
Activation for Feet and lateral Hip
Set Reps
1 10 each side
LAR UMT
Split Stance Turn to Open Side w Elbows Up
Stretches out the hips through rotation.
Set Reps Tempo
1 5 each side Controlled
LMT
Loaded OH Lateral Quick Jumps
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Reps Tempo
1 10 each side Fast
LMT
Lateral Step Eye Tracking
Set Reps
1 5-8 each side

Workout Blocks

Working Block: Odd Position Circuit
Circuit x 3

3 rounds, 10 reps of each exercise (10 reps per side if Single-sided)
Rest 60s after each round of the circuit. No rest in between exercises in the circuit.

ULT
Crab Single Leg Squat
reps 10 each side
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 each side Controlled 60 s (h:m:s)
2 10 each side Controlled 60 s (h:m:s)
3 10 each side Controlled 60 s (h:m:s)
ULT
Forearm Crawl
reps 10
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 Controlled 60 s (h:m:s)
2 10 Controlled 60 s (h:m:s)
3 10 Controlled 60 s (h:m:s)
UMT
Rotational Z Get Up
reps 10
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 Controlled 60 s (h:m:s)
2 10 Controlled 60 s (h:m:s)
3 10 Controlled 60 s (h:m:s)
LLT
KB SL RDL
reps 10 each side
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 each side Controlled 60 s (h:m:s)
2 10 each side Controlled 60 s (h:m:s)
3 10 each side Controlled 60 s (h:m:s)
reps 10 each side
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 each side Controlled 60 s (h:m:s)
2 10 each side Controlled 60 s (h:m:s)
3 10 each side Controlled 60 s (h:m:s)
LMT
Lateral Squat with Rotational Shift
reps 10 each side
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 10 each side Controlled 60 s (h:m:s)
2 10 each side Controlled 60 s (h:m:s)
3 10 each side Controlled 60 s (h:m:s)

LRinker Agility Working Block
Horizontal Loading

Perform 2 sets of each exercise one exercise at a time (horizontal loading).
Rest for 30s between sets and 30-60s in between each exercise.

ULT
Breakdown
Develop ground up neuromuscular control and enhance agility in the front to back directions.
Set Reps Tempo Rest
1 10 Fast 30 s (h:m:s)
2 10 Fast 30 s (h:m:s)
Set Reps Tempo Rest
1 10 each side Explosive 30 s (h:m:s)
2 10 each side Explosive 30 s (h:m:s)
LLT
Loaded Linear Jump Squat Matrix:
An explosive lower body exercise that involves coordinating timing in 2 different foot prints or landing positions.
Set Reps Tempo Rest
1 10 Fast 30 s (h:m:s)
2 10 Fast 30 s (h:m:s)
LMT
Loaded Transverse Double Hop to Catch
Enhance rotational agility and develop neuromuscular control in the transverse plane.
Set Reps Tempo Rest
1 10 each side Fast 30 s (h:m:s)
2 10 each side Fast 30 s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow
Set Reps Tempo
1 60 s each side Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 60 s each side Controlled
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps Tempo
1 60 s Controlled
LLT
Loaded Belly Breathing
Set Reps Tempo
1 60 s Controlled