Monday Base Alt Speed - Lower (Gen3)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility-Goat Drill

Block 1 (2-5 Sets)

  1. Drop Jump Bnd HB Stagg Alt(Narrow Stance) x3 Reps ea

  2. Yuri Pull(Ext Rot Foot) x5-7 Reps ea

  3. 10m Fly  10yds

  4. Loaded SQ Jump x2 Reps ea

  5. Glute Ham Supine Bnd Kicks COC(3-WF) x25-31 Reps 

  6. Double Accl Jump Incline Box Bnd Alt x4 Reps ea

  7. Primetime STL Fly 10yds

  8. 4-Way Neck ISO Yld DA x7sec ea

  9. Spring Ankle Belt ISO Ovr x7sec ea

 

Block 2 (2-3 Sets)

  1. RTM Stagg (Narrow Stance) x9-11 Reps ea

  2. Ham BK Supine Kicks COC(3-WF) x36-42 Reps

  3. Accl Jump Bnd Stagg Alt(Narrow Stance) x4 Reps ea

  4. Primetime BK Fly 10yds

  5. Cuban Ext Rot Bnd Ipsi COC x31-34 ea 

  6. Lying Hip Int Ext Rot 90/90 COC (3-WF)(Narrow Stance) x25-29 Reps ea 

  7. Wrist Ulnar Flex / Ext ISO Ovr Stagg x7sec ea 

 

Block 3 (2-3 Sets)

  1. Depth Jump 1080 Stagg (Narrow Stance) x2 Reps ea

  2. Hip Thrust Bnd Stagg OC x26-28 Reps ea

  3. Psoas Prone Bnd Kicks COC(3-WF) x23-27 Reps

  4. Glute ABD & Groin ADD Stnd Contra COC(3-WF)(Narrow Stance) x18-23 Reps ea

  5. LAT No X-Over STL Fly x4 Reps ea 

  6. Arch Ankle Pro(3-WF) x7sec ea 

  7. COD ISO Ovr (3-WF)  x7sec ea