LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Pelvis
Set time
1 15s
Prone Quad 4-Point Weight Shift T1 HpDC
Set time Tempo
1 60s each side controlled
Prone T-Spine Rotation
Set time
1 1m each side
Half Kneeling Medial Hip Activation
Set reps
1 5 each side
Workout Blocks
Working Block - Get up and Bound
Horizontal
[AN] Unloaded Kneeling Get Ups
Set reps Tempo Rest
1 10 each side controlled 15s
2 10 each side controlled 15s
[AN] Loaded Kneeling Get Ups – ViPR
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
[AN] Half Kneel Power Skips
Set time Tempo Rest
1 45s each side explosive 60s
2 45s each side explosive 60s
[AN] Out & Back Skater – VIPR
Set reps Tempo Rest
1 8 each side explosive 1m
2 8 each side explosive 1m
[AN] Half Kneel Get Up to Lateral Bound
Set reps Tempo Rest
1 8 each side explosive 1m
2 8 each side explosive 1m
[AN] Broad Jump – VIPR
Set reps Tempo Rest
1 8 explosive 1m
2 8 explosive 1m
[AN] Broad Jump – Shuffle Back
Set time Tempo Rest
1 45s explosive 60s
2 45s explosive 60s
[AN] Offset Loaded Shuffle
Set time Tempo Rest
1 20s each side fast 60s
2 20s each side fast 60s
[AN] Lateral Shuffle
Set time Tempo Rest
1 20s fast 60s
2 20s fast 60s
Cool Down Blocks
Cool Down Block
Horizontal
4:7:8 Parasympathetic Breathing
Set time
1 5m

[AN] Power Play

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 15s h:m:s
LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Time Tempo
1 60s each side h:m:s Controlled
UMT
Prone T-Spine Rotation
Set Time
1 1m each side h:m:s
ULT
Half Kneeling Medial Hip Activation
Set Reps
1 5 each side

Workout Blocks

Working Block - Get up and Bound
Horizontal Loading

ULT
[AN] Unloaded Kneeling Get Ups
Set Reps Tempo Rest
1 10 each side Controlled 15s (h:m:s)
2 10 each side Controlled 15s (h:m:s)
LLT
[AN] Loaded Kneeling Get Ups – ViPR
Front Carry
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
ULT
[AN] Half Kneel Power Skips
Set Time Tempo Rest
1 45s each side h:m:s Explosive 60s (h:m:s)
2 45s each side h:m:s Explosive 60s (h:m:s)
LMT
[AN] Out & Back Skater – VIPR
Offset hold
Set Reps Tempo Rest
1 8 each side Explosive 1m (h:m:s)
2 8 each side Explosive 1m (h:m:s)
UMT
[AN] Half Kneel Get Up to Lateral Bound
Set Reps Tempo Rest
1 8 each side Explosive 1m (h:m:s)
2 8 each side Explosive 1m (h:m:s)
LLT
[AN] Broad Jump – VIPR
Loaded broad jump with F Shift - Neutral Hold
Set Reps Tempo Rest
1 8 Explosive 1m (h:m:s)
2 8 Explosive 1m (h:m:s)
ULT
[AN] Broad Jump – Shuffle Back
Set Time Tempo Rest
1 45s h:m:s Explosive 60s (h:m:s)
2 45s h:m:s Explosive 60s (h:m:s)
LMT
[AN] Offset Loaded Shuffle
VIPR on shoulder - neutral hold
Set Time Tempo Rest
1 20s each side h:m:s Fast 60s (h:m:s)
2 20s each side h:m:s Fast 60s (h:m:s)
ULT
[AN] Lateral Shuffle
Set Time Tempo Rest
1 20s h:m:s Fast 60s (h:m:s)
2 20s h:m:s Fast 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Yoga Sequence and Recovery breathing

GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Time
1 5m h:m:s