LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Keira warmup 2
Circuit x 1
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo Rest
1 5e side controlled as needed
1/2 Kneel Variable Medial Wall Ward
Set reps
1 10
Loaded Rotational Hip Flexor Stretch
Set reps
1 10
[J] – Hip Opener Get Up
Set reps Tempo Rest
1 5e controlled as needed
Workout Blocks
Working Block
Horizontal
Keira strength/power omega
Circuit x 2
Side Plank w/alt. top arm brace (ward)
Set reps intensity Hold Rest
1 5e moderate to high 2 breaths each as needed
2 5e moderate to high 2 breaths each as needed
[J] – Push Up to Step
Set reps intensity Tempo Rest
1 10 high controlled as needed
2 10-14Total high controlled as needed
DB Lawnmower Row
Set reps load Tempo Rest
1 6e x2 heavy controlled as needed
2 6e x 2 heavy controlled as needed
DBell Spiraling OH Press (SSide & OSide)
Set reps intensity Tempo Rest
1 10T per direction moderate controlled as needed
2 10T per direction moderate controlled as needed
Hopscotch 3D Matrix (common directions)
Set reps intensity Tempo Rest
1 30sec per leg high fast as needed
2 30 sec per leg high fast as needed

Keira Mac beta (4Q strength and power)

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

If any set seems too easy, simply use slightly heavier load or 2 more reps in the second round

Warm-Up Blocks

Warmup Block
Horizontal Loading

Keira warmup 2
Circuit x 1

4Q warmup emphasizing hip and thoracic/shoulder preparation (prone rot, 1/2 kn ward, loaded HF$, hip opener G2S)

UMT
Prone Rotation to Rotational 1/2 Kneel
reps 5e side
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 5e side Controlled as needed (h:m:s)
UMT
1/2 Kneel Variable Medial Wall Ward
reps 10
Activation of Core and Hips
Set Reps
1 10
LMT
Loaded Rotational Hip Flexor Stretch
reps 10
Set Reps
1 10
UMT
[J] – Hip Opener Get Up
reps 5e
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 5e Controlled as needed (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Keira strength/power omega
Circuit x 2

UMT
Side Plank w/alt. top arm brace (ward)
reps 5e
intensity moderate to high
Hold 2 breaths each
Rest as needed
Set Reps Intensity Hold Rest
1 5e Moderate To High RPE 2 breaths each h:m:s as needed (h:m:s)
2 5e Moderate To High RPE 2 breaths each h:m:s as needed (h:m:s)
ULT
[J] – Push Up to Step
reps 10
intensity high
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 10 High RPE Controlled as needed (h:m:s)
2 10-14Total High RPE Controlled as needed (h:m:s)
LMT
DB Lawnmower Row
reps 6e x2
load heavy
Tempo controlled
Rest as needed
Set Reps Load Tempo Rest
1 6e x2 Heavy Controlled as needed (h:m:s)
2 6e x 2 Heavy Controlled as needed (h:m:s)

Stay heavy in front leg and keep spine and neck LONG; do 6 with one arm, switch and repeat each arm immediately

LMT
DBell Spiraling OH Press (SSide & OSide)
reps 10T per direction
intensity moderate
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 10T per direction Moderate RPE Controlled as needed (h:m:s)
2 10T per direction Moderate RPE Controlled as needed (h:m:s)

Do 10 total rotating across front and 10 total across the rear

UMT
Hopscotch 3D Matrix (common directions)
reps 30sec per leg
intensity high
Tempo fast
Rest as needed
Set Reps Intensity Tempo Rest
1 30sec per leg High RPE Fast as needed (h:m:s)
2 30 sec per leg High RPE Fast as needed (h:m:s)

emphasize distance on each "launch"