Wednesday Base Alt Speed - Lower (Gen3)

 

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (2-5 Sets)

  1. Step Up Pit Shark Bnd NXCIT 2 PLT x7-8 Reps + 7-8 ea 

  2. Razor Curl 3 Bnd Asst Res SL Reb(3-WF) x7-8 Reps ea

  3. 10m Fly Chain Res  10yds

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

  5. Primetime BK Fly Chain Res 10yds

  6. Hip Flex Stnd Bnd NXCIT OCI x16-19 Reps ea 

  7. 4-Way Neck ISO Yld DA x5sec ea

  8. Wrist Roller Stagg x5sec ea

  9. Intra-Set RPR Lower Body

 

Block 2 (2-3 Sets)

  1. Drop Jump Bnd HB Stagg Alt(Narrow Stance) x2 Reps ea

  2. Yuri Thrust (Neutral Foot) x4-7 Reps ea

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

  4. Primetime STL Fly Chain Res 10yds

  5. Wrist Pro/sup ISO Ovr x5sec ea 

  6. Spring Ankle Belt ISO Ovr x5sec ea

  7. Arch Ankle Sup(3-WF)  x5sec ea

  8. Accl Ankle Hops Bnd  x5 Reps

  9. Intra-Set RPR Lower Body

 

Block 3 (2-3 Sets)

  1. RTM Stagg (Narrow Stance) x7-9 Reps ea

  2. Glute Ham Sup Bnd Kick Reb(3-WF) x34-40 Reps ea

  3. Groin ADD Stnd Contra Reb(3-WF)(Narrow Stance) x10-13 Reps ea

  4. Glute ABD Stnd Contra Reb(3-WF)(Narrow Stance) x10-13 Reps ea

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

  6. Deep COD ISO Ovr  x7-10 Reps 

  7. Infinity Skips Suitcase + OH Carry x2 Reps ea