deceleration & lateral armor

tue, apr 7deceleration & lateral armor

0lb

—time

25sets

phorme

Template

Deceleration & Lateral Armor

cameron goodson

general

Movements

6

Sets

25

Part of a sequence

The Renaissance Sequence: Tennis Edition · Week 3, Day 1

Movements

Circuit 1 — 5 rounds

01

Lateral Slider Lunges

Set 1

intensity

75%

reps

6

Set 2

intensity

75%

reps

6

Set 3

intensity

75%

reps

6

Set 4

intensity

75%

reps

6

80% 1RM

02

Lateral Band Accelerated Depth Drop

Set 5

intensity

75%

reps

3

Set 6

intensity

75%

reps

3

Set 7

intensity

75%

reps

3

Set 8

intensity

75%

reps

3

Set 9

intensity

75%

reps

3

03

Single Arm Eccentric Rows

Set 10

intensity

75%

reps

6

Set 11

intensity

75%

reps

6

Set 12

intensity

75%

reps

6

Set 13

intensity

75%

reps

6

80% 1RM

Circuit 2 — 4 rounds

04

Single Leg Hip Thrust

Set 14

intensity

75%

reps

10

Set 15

intensity

75%

reps

10

Set 16

intensity

75%

reps

10

Set 17

intensity

75%

reps

10

80% 1RM

05

Copenhagen Planks

Set 18

time

0:30

Set 19

time

0:30

Set 20

time

0:30

Set 21

time

0:30

06

Suitcase Carry

Set 22

distance

30 mi

Set 23

distance

30 mi

Set 24

distance

30 mi

Set 25

distance

30 mi

30 yards

Other sessions in this sequence

Deceleration & Lateral Armor

Deceleration & Lateral Armor

Week 1 · Day 1

Court Work

Court Work

Week 1 · Day 2

Torque & Rotation

Torque & Rotation

Week 1 · Day 3

Court Work

Court Work

Week 1 · Day 4

Priming & Velocity

Priming & Velocity

Week 1 · Day 5

Deceleration & Lateral Armor

Deceleration & Lateral Armor

Week 2 · Day 1

Court Work

Court Work

Week 2 · Day 2

Torque & Rotation

Torque & Rotation

Week 2 · Day 3

Court Work

Court Work

Week 2 · Day 4

Priming & Velocity

Priming & Velocity

Week 2 · Day 5

Created by

cameron goodson

@cameron