LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 slow
2 10 slow
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5ea slow
2 5ea slow
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5ea controlled
2 5ea controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5ea controlled
2 5ea controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
2 10 light controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 5ea light controlled
2 5ea light controlled
Workout Blocks
Strength Endurance
Tri-Set x 4
KB Single Leg Squat Touchdown
Set reps weight_kgs Tempo
1 10ea 12kg controlled
2 10ea 12kg controlled
3 10ea 12kg controlled
4 10ea 12kg controlled
KB 1A Snatches
Set reps weight_kgs Tempo
1 10ea 12kg explosive
2 10ea 12kg explosive
3 10ea 12kg explosive
4 10ea 12kg explosive
Alternating Side Plank
Set reps Tempo Rest
1 10ea controlled :30s
2 10ea controlled :30s
3 10ea controlled :30s
4 10ea controlled :30s
Speed work
Superset x 4
Speed Jump Rope
Set reps Tempo
1 50 fast
2 50 fast
3 50 fast
4 50 fast
[J] – Push Up to Step
Set reps Rest
1 5ea :45s
2 5ea :45s
3 5ea :45s
4 5ea :45s
Cool Down Blocks
Cool Down Block
Horizontal
Self-Massage: Low Back
Set reps
1 10
Self Massage: Foam Roll Inner Thigh
Set reps
1 10
Quadruped Medial Hip Stretch
Set time
1 :90ea
Seated 90-90 Stretch
Set time
1 :90ea

Agile/Relative Strength

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

Building on Movement Strength while incorporating agile and relative strength as well. Move more, move better!

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Slow
2 10 Slow
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 5ea Slow
2 5ea Slow
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 5ea Controlled
2 5ea Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 5ea Controlled
2 5ea Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 5ea Light Controlled
2 5ea Light Controlled

Workout Blocks

Strength Endurance
Tri-Set x 4

This block is a tri-set. Perform the first exercise for the number of reps then move to the next exercise then the last one then rest. Repeat the circuit until you have completed the require sets.

LLT
KB Single Leg Squat Touchdown
reps 10ea
weight_kgs 12kg
Tempo controlled
Set Reps Weight Tempo
1 10ea 12kg kgs Controlled
2 10ea 12kg kgs Controlled
3 10ea 12kg kgs Controlled
4 10ea 12kg kgs Controlled
LLT
KB 1A Snatches
reps 10ea
weight_kgs 12kg
Tempo explosive
Set Reps Weight Tempo
1 10ea 12kg kgs Explosive
2 10ea 12kg kgs Explosive
3 10ea 12kg kgs Explosive
4 10ea 12kg kgs Explosive
UMT
Alternating Side Plank
reps 10ea
Tempo controlled
Rest :30s
Set Reps Tempo Rest
1 10ea Controlled :30s (h:m:s)
2 10ea Controlled :30s (h:m:s)
3 10ea Controlled :30s (h:m:s)
4 10ea Controlled :30s (h:m:s)

Speed work
Superset x 4

ULT
Speed Jump Rope
reps 50
Tempo fast
Set Reps Tempo
1 50 Fast
2 50 Fast
3 50 Fast
4 50 Fast
ULT
[J] – Push Up to Step
reps 5ea
Rest :45s
Set Reps Rest
1 5ea :45s (h:m:s)
2 5ea :45s (h:m:s)
3 5ea :45s (h:m:s)
4 5ea :45s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Prepping the body to shift into recover mode

LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Reps
1 10
ULT
Self Massage: Foam Roll Inner Thigh
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
Set Time
1 :90ea h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 :90ea h:m:s