Monday Speed - Lower (Gen2)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (4 Sets) 

  1. Drop Jump Banded Hex Bar Staggered (Narrow Stance) Alternating x4 Reps ea 

  2. Depth Jump 1080 Staggered (Narrow Stance) x4 Reps ea

  3. 10m Fly  10yds

  4. Standing Horizontal Hip Pull External Rotation x6-8 Reps ea

  5.  Primetime Straight Leg Fly 10yds

  6. Double Accelerated Jump Incline Box Band Alternatingx4 Reps ea

  1. 4-Way Neck Isometric Yielding Disadvantageous x7sec ea

  2. Spring Ankle Low Heel (3-Way Foot) x7sec ea 

Block 2 (3 Sets)

  1. Reflexive Trimetric Staggeded (Narrow Stance) x7-11 Reps ea

  2. Accelerated Jump Band Staggered (Narrow Stance) Alternating x4 Reps ea 

  3. Hamstring Bent Knee Supine Kicks (3-Way Foot) Cocontraction x40-45 Reps

  4. Primetime Bent Knee Fly  10yds

  5. Cuban External Rotation Band Ipsi-Lateral Cocontraction x34-37 Reps ea 

  1. Groin Adduction Standing Contra-Lateral (3-Way Foot)(Narrow Stance) Oscillatory Isometric x19-21  Reps ea

  2. Wrist Ulnar Flexion / Extension Isometric Overcoming Staggered x7sec ea 

Block 3 (3 Sets)

  1. Glute Ham Supine Band Kicks (3-Way Foot) Cocontraction x47-50 Reps

  2. Psoas Prone Band Kicks (3-Way Foot) Cocontraction x58-61 Reps 

  3. Glute Abduction Standing Contra-Lateral (3-Way Foot)(Narrow Stance) Oscillatory Isometric x16-19 Reps ea

  4. Lateral No Crossover Straight Leg Fly x4 Reps ea 

  5. Arch Ankle (3-Way Foot) Pronation x7sec ea

  6. Change of Direction Isometric Overcoming (3-Way Foot) x7sec ea