LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Warm up
Horizontal
Self-Massage: Quadriceps
Set time Tempo Rest
1 1 min controlled 1-2 min
Prisoner Runner’s Hinge
Set reps intensity Tempo
1 6-8 8-10 controlled
Half Kneeling Lateral Frog
Set reps intensity Tempo Rest
1 5 ea side 6-8 controlled 1 min
Runner’s Rotational Hinge Ball Knee Drive
Set reps intensity Tempo Rest
1 5 ea side 6-8 controlled 1-2 min
Kneeling Zig Zag G2S
Set reps intensity Tempo Rest
1 5 ea side 6-8 controlled 1-2 min
Type 2 Spinal Motion Percussive Exhalation
Set reps Tempo Rest
1 5 ea side explosive 1-2 min
Eye Tracking Rotational Jump
Set reps intensity Tempo Rest
1 10 ea side 8-10 explosive 3 min
Acceleration
Tri-Set x 2
Half Kneel OH Sprint Up
Set reps load Tempo Rest
1 4-6 light explosive 1-2 min
2 4-6 light explosive 1-2 min
Half Kneel Rotational Shuffle Up
Set reps load Tempo Rest
1 4-6 light explosive 1-2 min
2 4-6 light explosive 1-2 min
3-Point Sprint Up
Set reps Tempo Rest
1 10 explosive 1-2 min
2 10 explosive 1-2 min
Quickness
Superset x 2
2-Out-2 Ins
Set reps Tempo Rest
1 10 explosive 20 sec
2 10 explosive 20 sec
Rotational 1-Ins
Set reps Tempo Rest
1 10 explosive 3min
2 10 explosive 3min
Cool down
Horizontal
Seated 90-90 Stretch
Set time time Tempo
1 30 sec ea slow

Hurdler Work-in

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is a program focusing on increasing mobility, quickness and acceleration. Perform the warm up methodically, the exercises explosively, resting as indicated between sets.

Recovery Blocks

Warm up
Horizontal Loading

LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time Tempo Rest
1 1 min h:m:s Controlled 1-2 min (h:m:s)
ULT
Prisoner Runner’s Hinge
Set Reps Intensity Tempo
1 6-8 8-10 RPE Controlled
UMT
Half Kneeling Lateral Frog
Set Reps Intensity Tempo Rest
1 5 ea side 6-8 RPE Controlled 1 min (h:m:s)
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Intensity Tempo Rest
1 5 ea side 6-8 RPE Controlled 1-2 min (h:m:s)
UMT
Kneeling Zig Zag G2S
Set Reps Intensity Tempo Rest
1 5 ea side 6-8 RPE Controlled 1-2 min (h:m:s)
LMT
Type 2 Spinal Motion Percussive Exhalation
Set Reps Tempo Rest
1 5 ea side Explosive 1-2 min (h:m:s)
UMT
Eye Tracking Rotational Jump
Set Reps Intensity Tempo Rest
1 10 ea side 8-10 RPE Explosive 3 min (h:m:s)

Acceleration
Tri-Set x 2

LLT
Half Kneel OH Sprint Up
reps 4-6
load light
Tempo explosive
Rest 1-2 min
Set Reps Load Tempo Rest
1 4-6 Light Explosive 1-2 min (h:m:s)
2 4-6 Light Explosive 1-2 min (h:m:s)
LMT
Half Kneel Rotational Shuffle Up
reps 4-6
load light
Tempo explosive
Rest 1-2 min
Set Reps Load Tempo Rest
1 4-6 Light Explosive 1-2 min (h:m:s)
2 4-6 Light Explosive 1-2 min (h:m:s)
ULT
3-Point Sprint Up
reps 10
Tempo explosive
Rest 1-2 min
Set Reps Tempo Rest
1 10 Explosive 1-2 min (h:m:s)
2 10 Explosive 1-2 min (h:m:s)

Quickness
Superset x 2

ULT
2-Out-2 Ins
reps 10
Tempo explosive
Rest 20 sec
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Reps Tempo Rest
1 10 Explosive 20 sec (h:m:s)
2 10 Explosive 20 sec (h:m:s)
UMT
Rotational 1-Ins
reps 10
Tempo explosive
Rest 3min
Enhances rotational quickness, fine motor control and coordination between the upper and lower body.
Set Reps Tempo Rest
1 10 Explosive 3min (h:m:s)
2 10 Explosive 3min (h:m:s)

Cool down
Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time Time Tempo
1 30 sec ea h:m:s h:m:s Slow