Friday Base Alt Speed - Full Body (Gen3)

 

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

 

Block 1 (2-5 Sets)

  1. Step Up Pit Shark Bnd NXCIT 1 PLT x13-15 Reps + 13-15 ea 

  2. Yuri Drive Bnd(Int Rot Foot) x9-12 Reps ea

  3. 10m Fly 1080 Asst 10yds

  4. Loaded SQ Jump x2 Reps ea

  5. Hip Thrust Bnd Stagg OC Alt x33-36 Reps

  6. Drop Jump Bnd HB Stagg Alt(Narrow Stance) x4 Reps ea

  7. Glute Ham Sup Kicks OCI(3-WF) x37-46 Reps ea

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

  9. Primetime Mini STL 1080 Asst Fly 10yds

  10. Groin ADD Stnd Contra OCI(3-WF)(Narrow Stance) x23-30 Reps ea

  11. Cuban Ext Rot Ipsi OCI x46-51 Reps ea

  12. Spring Ankle Belt ISO Ovr x10sec ea

 

Block 2 (2-3 Sets)

  1. Razor Curl 3 Bnd Asst Res Reb Speed(3-WF) x40-43 Reps ea

  2. Hip Flex Stnd Bnd NXCIT OCI x26-31 Reps ea

  3. Primetime Mini BK Fly 1080 Asst 10yds

  4. Psoas Prone Bnd Kicks SL OCI(3-WF) x32-37 Reps ea

  5. Arch Ankle Sup(3-WF) x10sec ea

 

Block 3 (2-3 Sets)

  1. Bench Press DB OC x13-18 Reps

  2. Lat Pulldown Bnd NXCIT DA OC x14-16 Reps

  3. Shoulder Press DB Stagg OC x21-26 Reps

  4. Tricep Pushdown Bnd x15-18 Reps

COD Internal Cut ISO Ovr x10sec ea