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

LD – BW – Relative and Agile Strength Movement

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

In this program we are using bodyweight to improve relative and agile strength. Along with introducing some power training.
notice in this program will have you working on the ground for one exercise and off the ground in next exercise to keep blood consistently circulating during this training phase, allowing us to work on conditioning during this training phase.

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
LD – ULT – Fluid Dynamics Rub n Scrub Ankle, Knee, Pelvis
Set Time
1 0:1:00 h:m:s
LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 5

In this exercise we are not using load, you can use a dowel. or just create hand placement.
for Balance - draw in your belly button to activate core.

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 5

To recreate use your hand to ward against knee. Feel the impact of driving your knee inot the hand and hand to knee. Feel the need to balance

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 10

No weight here, use your body to drive the quick fast release

ULT
Eye Tracking Reverse Lunge
Set Time
1 1:00 h:m:s

Workout Blocks

Working Block
Circuit x 2

ULT
On Spot Skater
time 1:00
Tempo fast
Rest :15
Set Time Tempo Rest
1 1:00 h:m:s Fast :15 (h:m:s)
2 1:00 h:m:s Fast :15 (h:m:s)
ULT
1-Arm Plank Get Up to Balance
reps 10
Tempo controlled
Rest :15
Set Reps Tempo Rest
1 10 Controlled :15 (h:m:s)
2 10 Controlled :15 (h:m:s)
reps 10
Tempo fast
Rest :15
Set Reps Tempo Rest
1 10 Fast :15 (h:m:s)
2 10 Fast :15 (h:m:s)
UMT
LD – UMT – G2S Plank to Spider with lateral lunge and balance
reps 10
Tempo controlled
Rest :15
Set Reps Tempo Rest
1 10 Controlled :15 (h:m:s)
2 10 Controlled :15 (h:m:s)
ULT
Backpedal to Forward Jump
reps 10
Tempo explosive
Rest :15
Enhances agility and priming acceleration in the front to back directions
Set Reps Tempo Rest
1 10 Explosive :15 (h:m:s)
2 10 Explosive :15 (h:m:s)
ULT
LD – ULT – Push up to Plank Squat
reps 10
Tempo controlled
Rest :15
Set Reps Tempo Rest
1 10 Controlled :15 (h:m:s)
2 10 Controlled :15 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
LD – UMT – Samurai Flow (unloaded)
Set Reps Tempo
1 5 Controlled

Focus on rhythm and Timing with congrolled breathing

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1:00 h:m:s

4 breaths in and out in 1minute

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Time
1 1:00 h:m:s