LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
4Q Hip Mobility 1
Giant Set x 3
Rub and Scrub Pelvis
Set time
1 5 min
2 5 min
3 5 min
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
Alternating Pigeon
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
3 10 controlled 10s
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 10 light controlled 10s
2 10 light controlled 10s
3 10 heavy controlled 10s
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 10s
2 10 light controlled 10s
3 10 light controlled 10s
Workout Blocks
Odd Position Strength 3
Horizontal
Single Arm DB Over Head Push Jerk
Set reps Tempo Rest
1 5 ea controlled 60s
2 5 ea controlled 60s
3 5 ea controlled 60s
Dips
Set reps Tempo Rest
1 8 -10 controlled 60s
2 8 -10 controlled 60s
3 8 -10 controlled 60s
ViPR PRO – Forward / Backward Crawl, Drag
Set time distance_yd Tempo Rest
1 5 ea 10 yds controlled 60s
2 5 ea 10 yds controlled 60s
3 5 ea 10 yds controlled 60s
Crawl with Turn
Set reps distance_yd Tempo Rest
1 3 ea 10 controlled 60s
2 3 ea 10 controlled 60s
3 3 ea 10 controlled 60s
Full Body Strength Tri Set 1
Tri-Set x 3
ViPR PRO Forward Bound Cylinder Lift and Catch
Set reps Tempo
1 5 ea explosive
2 5 ea explosive
3 5 ea explosive
(TRX) Suspension Row
Set reps Tempo
1 20 controlled
2 20 controlled
3 20 controlled
Offset Deadlift with Chop
Set reps Rest
1 8 ea 90s
2 8 ea 90s
3 8 ea 90s
Lower Body Power and control Tri Set 2
Tri-Set x 3
BB Clean Pull
Set reps Tempo
1 4 explosive
2 4 explosive
3 4 explosive
Sprint Backpedal
Set reps distance_yd Tempo
1 3 10 explosive
2 3 10 explosive
3 3 10 explosive
Anterior Uppercut to Lateral Shift
Set reps Tempo
1 5ea fast
2 5ea fast
3 5ea fast
Cool Down Blocks
Cool Down Block
Horizontal
Weighted Belly Breathing
Set time load Tempo Rest
1 2 min light controlled 1 min
2 2 min light controlled 1 min
3 2 min light controlled 1 min
Seated 90-90 Stretch
Set time
1 10 min
IR Active Hamstring Stretch
Set reps
1 60s ea
Prone T-Spine Rotation
Set time
1 2 min

[AHC] Movement Strength: Relative Strength Crawl 2- Lower Body Power

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

This is a relevant strength and odd position strength day. The focus of the program is to enhance the Crawling gait motor pattern. Follow the rest times for this session to make sure you have more than enough rest to get through it all. Start with some body weight strength training in odd positions before moving into drills that involve moving loads in odd positions.

Warm-Up Blocks

4Q Hip Mobility 1
Giant Set x 3

Prepare the body with this hip mobility routine.

Rub and Scrub Pelvis
time 5 min
Set Time
1 5 min h:m:s
2 5 min h:m:s
3 5 min h:m:s
LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
UMT
Alternating Pigeon
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
3 10 Controlled 10s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10
load light
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Light Controlled 10s (h:m:s)
2 10 Light Controlled 10s (h:m:s)
3 10 Heavy Controlled 10s (h:m:s)
LLT
DB OH Reach with Step
reps 10
load light
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Light Controlled 10s (h:m:s)
2 10 Light Controlled 10s (h:m:s)
3 10 Light Controlled 10s (h:m:s)

use your back pack with 2 hands

Workout Blocks

Odd Position Strength 3
Horizontal Loading

Perform these odd position drills one at a time. Pay attention to the rest time.

LLT
Single Arm DB Over Head Push Jerk
This is a 1 arm DB OH Jerk- Use a dip and then get under the DB.
Set Reps Tempo Rest
1 5 ea Controlled 60s (h:m:s)
2 5 ea Controlled 60s (h:m:s)
3 5 ea Controlled 60s (h:m:s)
ULT
Dips
Set Reps Tempo Rest
1 8 -10 Controlled 60s (h:m:s)
2 8 -10 Controlled 60s (h:m:s)
3 8 -10 Controlled 60s (h:m:s)
LLT
ViPR PRO – Forward / Backward Crawl, Drag
Set Time Distance Tempo Rest
1 5 ea h:m:s 10 Yds yd Controlled 60s (h:m:s)
2 5 ea h:m:s 10 Yds yd Controlled 60s (h:m:s)
3 5 ea h:m:s 10 Yds yd Controlled 60s (h:m:s)
UMT
Crawl with Turn
Set Reps Distance Tempo Rest
1 3 ea 10 yd Controlled 60s (h:m:s)
2 3 ea 10 yd Controlled 60s (h:m:s)
3 3 ea 10 yd Controlled 60s (h:m:s)

drag your back pack

Full Body Strength Tri Set 1
Tri-Set x 3

LLT
ViPR PRO Forward Bound Cylinder Lift and Catch
reps 5 ea
Tempo explosive
Develops bottom to top coordination and enhances total body neuromuscular control in the sagittal plane with load.
Set Reps Tempo
1 5 ea Explosive
2 5 ea Explosive
3 5 ea Explosive
ULT
(TRX) Suspension Row
reps 20
Tempo controlled
Using Suspension Trainer or Anchor Point trainer- 2 handles. 1 hand per handle
Set Reps Tempo
1 20 Controlled
2 20 Controlled
3 20 Controlled
LMT
Offset Deadlift with Chop
reps 8 ea
Rest 90s
Set Reps Rest
1 8 ea 90s (h:m:s)
2 8 ea 90s (h:m:s)
3 8 ea 90s (h:m:s)

Lower Body Power and control Tri Set 2
Tri-Set x 3

LLT
BB Clean Pull
reps 4
Tempo explosive
Clean grip, barbell starts at ground, pull to sternum height
Set Reps Tempo
1 4 Explosive
2 4 Explosive
3 4 Explosive
ULT
Sprint Backpedal
reps 3
distance_yd 10
Tempo explosive
Enhances acceleration and top end speed while moving backwards
Set Reps Distance Tempo
1 3 10 yd Explosive
2 3 10 yd Explosive
3 3 10 yd Explosive
LMT
Anterior Uppercut to Lateral Shift
reps 5ea
Tempo fast
Set Reps Tempo
1 5ea Fast
2 5ea Fast
3 5ea Fast

Cool Down Blocks

Cool Down Block
Horizontal Loading

Do this cool down to help you recover.

GAR LLT
Weighted Belly Breathing
Set Time Load Tempo Rest
1 2 min h:m:s Light Controlled 1 min (h:m:s)
2 2 min h:m:s Light Controlled 1 min (h:m:s)
3 2 min h:m:s Light Controlled 1 min (h:m:s)

Take 3 breaths per minute.

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 10 min h:m:s
ULT
IR Active Hamstring Stretch
Set Reps
1 60s ea
UMT
Prone T-Spine Rotation
Set Time
1 2 min h:m:s