LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal
Seated Midfoot Spiral Stretch/Massage
Set reps Hold
1 10 5s
2 10 5s
Retinaculum Pump
Set reps Hold
1 10 5s
2 10 5s
Foot Pin and Stretch
Set reps Tempo
1 5 controlled
2 5 controlled
Crouching Tiger
Set reps Hold
1 10 5s
2 10 5s
Wall Rotational Foot Reaches
Set reps Tempo
1 10 controlled
2 10 controlled
Ankle Roll
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Loaded T-Squat
Set reps load Tempo
1 5 light controlled
2 5 light controlled
KB Single Leg Squat Touchdown
Set reps load Tempo
1 5 light controlled
2 5 light controlled
Workout Blocks
Working Block
Circuit x 2
Explosive Squat Press
Set reps intensity Tempo Rest
1 12 Red band explosive :15
2 12 Red band explosive :15
[J] – Power: Split Lateral Press
Set reps intensity Tempo Rest
1 8ea Yoga Block explosive :15
2 8ea Yoga Block explosive :15
BAND Quadruped 1 Arm Lat Pulldown
Set reps intensity Tempo Rest
1 10ea Red band controlled :15
2 10ea Red band controlled :15
Alternating Forward Lunge Wall Push
Set reps Tempo Rest
1 10ea fast :15
2 10ea fast :15
SL Band Pull Apart
Set reps intensity Hold Rest
1 10 Red band :3 :15
2 10 Red band :3 :15
Supine T-Lunge G2S
Set reps Rest
1 6ea :15
2 6ea :15
Mountain Climbers
Set reps Tempo Rest
1 30 fast :60
2 30 fast :60
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon
Set time
1 3:00
Seated 90-90 Stretch
Set time
1 3:00

WOD: Movement/Power Day

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

Warm-Up Blocks

AHHPS-L1 4Q Foot/Ankle Mobility
Horizontal Loading

LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Retinaculum Pump
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s
ULT
Foot Pin and Stretch
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Crouching Tiger
Set Reps Hold
1 10 5s h:m:s
2 10 5s h:m:s

Hold while on the Toes

UMT
Wall Rotational Foot Reaches
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Ankle Roll
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
Loaded T-Squat
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LLT
KB Single Leg Squat Touchdown
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled

Emphasis on driving the knee over the toe while sitting through the hips (keep your heel down).

Workout Blocks

Working Block
Circuit x 2

LLT
Explosive Squat Press
reps 12
intensity Red band
Tempo explosive
Rest :15
Set Reps Intensity Tempo Rest
1 12 Red Band RPE Explosive :15 (h:m:s)
2 12 Red Band RPE Explosive :15 (h:m:s)
LMT
[J] – Power: Split Lateral Press
reps 8ea
intensity Yoga Block
Tempo explosive
Rest :15
Set Reps Intensity Tempo Rest
1 8ea Yoga Block RPE Explosive :15 (h:m:s)
2 8ea Yoga Block RPE Explosive :15 (h:m:s)

Use the yoga block instead of ball

LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 10ea
intensity Red band
Tempo controlled
Rest :15
Set Reps Intensity Tempo Rest
1 10ea Red Band RPE Controlled :15 (h:m:s)
2 10ea Red Band RPE Controlled :15 (h:m:s)
ULT
Alternating Forward Lunge Wall Push
reps 10ea
Tempo fast
Rest :15
Set Reps Tempo Rest
1 10ea Fast :15 (h:m:s)
2 10ea Fast :15 (h:m:s)
LLT
SL Band Pull Apart
reps 10
intensity Red band
Hold :3
Rest :15
Activation and Stability for the Foot, Hips, and Core
Set Reps Intensity Hold Rest
1 10 Red Band RPE :3 h:m:s :15 (h:m:s)
2 10 Red Band RPE :3 h:m:s :15 (h:m:s)
Supine T-Lunge G2S
reps 6ea
Rest :15
Set Reps Rest
1 6ea :15 (h:m:s)
2 6ea :15 (h:m:s)
ULT
Mountain Climbers
reps 30
Tempo fast
Rest :60
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Reps Tempo Rest
1 30 Fast :60 (h:m:s)
2 30 Fast :60 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR UMT
Pigeon
Stretch for the LPHC
Set Time
1 3:00 h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 3:00 h:m:s