Phase 1: QTB
Quick Twitch B - Dynamic Effort
Quick Twitch B - Dynamic Effort
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: 10-yD Sprint
A1: 10-yD Sprint
Reps: 1
Tempo: N/A
REST 30s
A2: 1-ARm Wall March Hold
A2: 1-ARm Wall March Hold
Reps: 4 per side
Tempo: 0-5-0
REST 60s
COMPLETE 3 SETS OF A BLOCK
BEFORE MOVING ON TO B BLOCK
BLOCK B
B1: Towel Deadlift Hold
B1: Towel Deadlift Hold
Reps: 10s
Tempo: N/A
REST 30s
B2: Speed Heels Elevated Squat
B2: Speed Heels Elevated Squat
Reps: 10s
Tempo: N/A
REST 60s
COMPLETE 4 SETS OF B BLOCK
BEFORE MOVING ON TO C BLOCK
BLOCK C
C1: Speed push up
C1: Speed push up
Reps: 10s
Tempo: N/A
REST 30s
C2: Towel Bent over 1-arm Row hold
C2: Towel Bent over 1-arm Row hold
Reps: 10s per side
Tempo: N/A
REST 30s
C3: Speed 1-Arm Towel Inverted Row
C3: Speed 1-Arm Towel Inverted Row
Reps: 5 per side
Tempo: N/A
REST 60s
COMPLETE 4 SETS OF BLOCK C