notes
Kinematic Sequencing Protocol — Day 1
7
mvmts
26
sets
community
sequence
kinematic sequencing protocol
w1·d1
movements
A — 4 rounds
01
oscillating split squat
set 1
intensity
70%
reps
4
set 2
intensity
70%
reps
4
set 3
intensity
70%
reps
4
set 4
intensity
70%
reps
4
4x4/leg @ 70%
02
split squat snap down
set 1
intensity
75%
reps
3
set 2
intensity
75%
reps
3
set 3
intensity
75%
reps
3
set 4
intensity
75%
reps
3
4x3/leg @ BW
03
banded leg tantrums
set 1
time
0:08
set 2
time
0:08
set 3
time
0:08
set 4
time
0:08
4x8s @ 90% Intent
B — 4 rounds
04
single leg contralateral rdl
set 1
intensity
60%
reps
6
set 2
intensity
60%
reps
6
set 3
intensity
60%
reps
6
3x6/leg @ 60%
A — 4 rounds
05
single leg pogos
set 1
intensity
100%
reps
10
set 2
intensity
100%
reps
10
set 3
intensity
100%
reps
10
set 4
intensity
100%
reps
10
4x10 @ 100% Intent
B — 4 rounds
06
split squat switch band pulls
set 1
intensity
75%
reps
6
set 2
intensity
75%
reps
6
set 3
intensity
75%
reps
6
3x6/side @ 75% Intent
other sessions in this sequence
C
created by
cameron goodson
@cameron