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

Tuesday Base Alt Speed - Upper (Gen3)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (4 Sets)

1. Bench Press 1080 NXCIT @1.15 x8-10 Reps 

2. Low Cable Row Bnd NXCIT x10-13 Reps

3. Push Up Bnd Crs-Crwl Accl x4 Reps ea

4. Slam MB Left Foot Stagg OH x3 Reps

5. Ext Rot Bnd Ipsi COC  x25-29 Reps ea 

6. Shock Bench Jammer Contra x4 Reps ea

7. Rear Delt Quad Ipsi COC x20-23 Reps ea

8. Rot Shot Toss MB SA x4 Reps ea

9. Hor Bnd Pull Contra SA x3 Reps ea

10. Spring Ankle Belt ISO Ovr x7sec ea

Block 2 (3 Sets)

1. Lat Pulldown Bnd NXCIT DA OC x11-13 Reps

2. Bench Press 1080 2-Board CG NXCIT @1.15 x9-11 Reps

3. Slam MB Right Foot Stagg OH x3 Reps

4. Downward Rot Shot Toss MB SA x3 Reps ea

5. Rev Cuban Ext Rot Ipsi COC  x33-36 Reps ea

6. Shoulder Press LM 2 Bnd Contra AFSM x14-18 Reps ea

7. OH Delt Quad Ipsi COC x20-23 Reps ea

8. OH Rot Shot Toss MB SA x3 Reps ea

9. Diagonal Bnd Pull Contra SA x3 Reps ea

Block 3 (3 Sets)

1. Pullover Bnd Ipsi COC x23-29 Reps ea

2. Tricep Bnd Ipsi COC x31-36 Reps ea

3. Bicep Bnd Contra COC x27-33 Reps ea

4. Shrug Bnd Stagg x16-22 Reps

5. Split Lunge Plate Side Bnd Ipsi x18-23 Reps ea

6. Gripper OH x26-32 Reps 

7. Clark 105 Drive Pulse(3-WF) x14-16 Reps ea

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

8. Intra-Set RPR Lower Body

Thursday Base Alt Speed - Upper (Gen3)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (3 Sets)

1. Incline Bench Press 1080 NXCIT @1.0 x5-7 Reps

2. Low Cable Row Bnd NXCIT OC x14-17 Reps

3. Push Up Bnd Crs-Crwl Accl x4 Reps ea

4. Slam MB Left Foot Stagg OH x3 Reps

5. Cuban Ext Rot Bnd Ipsi Reb x17-20 Reps ea 

6. Bench Throw Rev Bnd x4 Reps

7. Rear Delt Quad Ipsi Reb x14-17 Reps ea

8. Rot Shot Toss MB SA x3 Reps ea

9. Hor Bnd Pull Contra SA x3 Reps ea

10. Spring Ankle Belt ISO Ovr x5sec ea

Block 2 (3 Sets)

1. Lat Pulldown Bnd NXCIT DA OC x9-10 Reps  

2. Incline Bench Press 1080 2-Board CG NXCIT @1.0 x7-9 Reps

3. Slam MB Right Foot Stagg OH x3 Reps

4. Downward Rot Shot Toss MB SA x3 Reps ea

5. Rev Cuban Ext Rot Ipsi Reb x22-24 Reps ea

6. Shoulder Press LM 2 Bnd Contra AFSM x11-14 Reps ea

7. OH Delt Quad Ipsi Reb x14-17 Reps ea

8. OH Rot Shot Toss MB SA x3 Reps ea

9. Diagonal Bnd Pull Contra SA x3 Reps ea

Block 3 (3 Sets)

1. Row ½ Kneeling Cable Ipsi OC x11-14 ea

2. Tricep Ext Cable Bnd OH Stagg x6-7 Reps

3. Shock Row Jammer Ipsi x4 Reps ea

4. Shrug Bnd Stagg x13-17 Reps

5. Curl Bnd pro-sup Stagg x9-12 Reps

6. Gripper UH x18-21 Reps

7. Clark 105 Torque Pulse(3-WF) x13-16 Reps ea

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

5. COD Internal Cut ISO Ovr x10sec ea