Movement Mastery
In Extremis Performance LLC
Speed, Mobility, Law EnforcementGuided Movement Training right at your fingertips so you can eliminate the guesswork!
This 3-day a week program is meant to be an add on to your current program.
Each session is 30-45 minutes and is built to improve your athleticism with Speed, Power, Agility, and Plyometrics - on top of whatever program you are currently doing.
Movements you can expect to see in this program include:
- Sprints
- Decelerations
- Shuffle
- Crossover
- Backpedal
- Jumping and Plyometrics
Each Movement session will include: Dynamic Warm-Up Movement Prep Work (Primers and Mechanics) Session-Specific Movement Work
Prep
A
General Dynamic Warm-Up
Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds
B
Walk-In Sprint
2 x 10
C
Kneeling Lateral Start
8 x 10
D
Nordic Hamstring Curls
3 x 5
Cooldown
E
Cooldown = 3:00 Walk then 10 Hip Flexor Rocks + :30 Hip Flexor Stretch (RIGHT) 10 Hip Flexor Rocks + :30 Hip Flexor Stretch (LEFT) :30ea Supine Knee Hug
A
Cardio
1 x 3:00
B
Shoulder Mobility - Lax Ball
1 x 3:00
C1
Kneeling Hamstring Stretch
3 x 0:30
C2
Butterfly Stretch
3 x 30
Prep
A
General Dynamic Warm-Up
Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds
Prep
B
Deceleration Warm-Up
Forward Decel - 2x5yds Lateral Decel - 2x5yd each BWD Retreat Decel - 2x7yds each
C
Lateral Broad Jump
4 x 2
D
Lateral Shuffle + Rebound Throw
4 x 2
E
Lateral Shuffle to Sprint
4 x 10
Cooldown
F
3:00 Backwards Walk :30ea. Hurdler Stretch :30ea. Foam Roll Calves
A
Cardio
1 x 2:00
B1
Child's Post Lat Stretch
2 x 15
B2
Pigeon Stretch
3 x 0:15
C1
Bridge Hip March
3 x 5
C2
Dragon Stretch
3 x 30
D1
Barbell Shoulder Extension Stretch
2 x 0:20
D2
Groin Rocks
2 x 10
Prep
A
General Dynamic Warm-Up
Walking Knee Hug x10yds Walking Quad Stretch + Reach x10yds Ankle Tugs x10yds Scoops x10yds Lateral Skips x10yds Each A-Skip x10yds Up and Outs x10yds Straight Leg Skips x10yds Reverse Butt Kicks x10yds Lateral Side Step + Shuffle x5yds/5yds Each Way A-Run x10yds Sprint x5yds
B
Power Skip
4 x 20
C
Build Up Sprint
4 x 30
Cooldown
D
2 Sets: 10ea. Groin Rocks 10 Frog Rocks then :20ea Standing Straddle Stretch (Right/Left/Middle)
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Movement Mastery
Movement Mastery
Movement Mastery
