Unilateral Anchor & Extreme Decoupling

Template

Unilateral Anchor & Extreme Decoupling

cameron goodson

strength

Transverse Architecture Protocol — Day 5

Movements

6

Sets

22

2 people completed this session

Part of a sequence

Transverse Architecture Protocol · Week 1, Day 5

Movements

A — 4 rounds

01

Low to High Cable Rotations

Set 1

intensity

60%

reps

4

Set 2

intensity

60%

reps

4

Set 3

intensity

60%

reps

4

Set 4

intensity

60%

reps

4

4x4/side @ 60%

02

Lunge to Cossack Squat

Set 1

intensity

65%

reps

4

Set 2

intensity

65%

reps

4

Set 3

intensity

65%

reps

4

Set 4

intensity

65%

reps

4

4x4/side @ 65%

03

Landmine Split Squat Press

Set 1

intensity

70%

reps

5

Set 2

intensity

70%

reps

5

Set 3

intensity

70%

reps

5

Set 4

intensity

70%

reps

5

4x5/side @ 70%

B — 4 rounds

04

Landmine Rainbows

Set 1

intensity

65%

reps

12

Set 2

intensity

65%

reps

12

Set 3

intensity

65%

reps

12

3x12 @ 65%

05

5 Sec Eccentric Split Squat

Set 1

intensity

70%

reps

5

Set 2

intensity

70%

reps

5

Set 3

intensity

70%

reps

5

3x5/leg @ 70%

A — 4 rounds

06

Explosive Banded Internal Rotation

Set 1

intensity

80%

reps

6

Set 2

intensity

80%

reps

6

Set 3

intensity

80%

reps

6

Set 4

intensity

80%

reps

6

4x6/side @ 80% Intent

Other sessions in this sequence

Transverse Velocity & Sling Power

Transverse Velocity & Sling Power

Week 1 · Day 1

Structural Decoupling

Structural Decoupling

Week 1 · Day 2

Reactive Decoupling & Transverse Yielding

Reactive Decoupling & Transverse Yielding

Week 1 · Day 3

Kinetic Articulation (Mobility)

Kinetic Articulation (Mobility)

Week 1 · Day 4

Transverse Velocity & Sling Power

Transverse Velocity & Sling Power

Week 2 · Day 1

Structural Decoupling

Structural Decoupling

Week 2 · Day 2

Reactive Decoupling & Transverse Yielding

Reactive Decoupling & Transverse Yielding

Week 2 · Day 3

Kinetic Articulation (Mobility)

Kinetic Articulation (Mobility)

Week 2 · Day 4

Transverse Velocity & Sling Power

Transverse Velocity & Sling Power

Week 3 · Day 1

Structural Decoupling

Structural Decoupling

Week 3 · Day 2

Created by

cameron goodson

@cameron