Keiser

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High Rotation Series

Mid Rotation Series

Low Rotation Series

Align High Rotation – Supported

Align High Rotation – Unsupported

High Diagonal Lunge Rotation

Low Diagonal Lunge Rotation

Chop Series

Standing Chop

Kneeling Chop

Align Chop – Supported

Align Chop – Unsupported

Lift Series

Kneeling Lift

Align Lift – Support

Cable Lift – HK

Cable Lift – Standing

Cable Lift – Standing

Strength Endurance

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Pull Sled (AS March)

 

Pull Sled (A-March)

 

Push Sled (Jog – Low – Straight)

 

Push Sled (Bound – Mid – Bent)

 

Push Sled (Bound – Mid – Straight)

 

Push Sled (Jog – Mid – Bent)

 

Push Sled (Jog – Mid – Straight)

Push Sled (Bound – High – Bent)

 

Push Sled (Bound – High – Straight)

 

Push Sled (Jog – High – Bent)

 

Push Sled (Jog – High – Straight)

 

Push Sled (Sprint – Mid – Straight)

Push Sled (Sprint – Low – Straight)

 

SA Sled March – High Position

Back Sled March – KiroCore, Rotational Iso (high position)

Push Sled March – Mid position (Arms bent)

SA Xover Sled March

Drill to COD

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Agility Ladder – 1 Ft. In – Linear Burst

Agility Ladder – 1 Ft. In – Angled Burst

Agility Ladder – 1 Ft. In – 90 Deg. Burst

AL – 2out:1in backwards to Back Angle Lat Shuffle

Single Zoid RR – SL Lat to Xover Sprint

Agility Ladder – 2out/1in back to BP to 90deg

Agility Ladder – 2in/2out lat to BP to Fwd Cut (45deg) to 90 cut

Drill to COD

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RAPID RESPONSE – 2 OVER/2 BACK STATIONARY (LINEAR BURST)

RAPID RESPONSE – 2 OVER/2 BACK STATIONARY (ANGLE BURST)

RAPID RESPONSE – 2 OVER/2 BACK MOVING LATERAL (LINEAR BURST)

RAPID RESPONSE – 2 OVER/ 2 BACK MOVING LATERAL (ANGLE BURST)

Rapid Response-Lateral Singles-Moving Forward

RAPID RESPONSE – LATERAL SINGLES STATIONARY (LINEAR BURST)

RAPID RESPONSE – LATERAL SINGLES STATIONARY (ANGLE BURST)

RAPID RESPONSE – LATERAL SINGLES MOVING FWD (LINEAR BURST)

RAPID RESPONSE – LATERAL SINGLES MOVING FWD (ANGLE BURST)

Rapid Response-Same in Drill-Moving Lateral

RAPID RESPONSE – SAME IN DRILL STATIONARY (LINEAR BURST)

RAPID RESPONSE – SAME IN DRILL STATIONARY (ANGLE BURST)

RAPID RESPONSE – SAME IN DRILL MOVING LATERAL (LINEAR BURST)

RAPID RESPONSE – SAME IN DRILL MOVING LATERAL (ANGLE BURST)

Rapid Response – Same In, linear – Linear Burst to Cut-up (Single)

Quick Zig Zag to Burst

Zig Zag Lateral to Burst

Zig Zag Hip Pivot to Burst

T-Drill to Burst

T-Drill Jump Cut to Cut-up

RR – SL Lateral to Xover Burst

Application

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Back Lateral Run (BLR)

Back Angle Lateral Run (BALR)

BLR COD to Sprint (cut = 135 deg)

BLR COD to Sprint (cuts = 90 deg)

BALR COD to BALR

BLR COD to BLR

Back Lateral Run (BLR) to Back Cut (135deg, opp side) Raptor resist>

Back Lateral Run (BLR) to Pivot to Back Lateral Run

Back Angle Lateral Run (BALR) to BALR (inside turn) to Speed Turn 180deg cut to Sprint

CNS Activation (Basic Firing Patterns)

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Back Lunge (in place)

Back Lunge (in place) – Stabilize

Back Lunge (moving)

Back Lunge (moving) – Stabilize

Back Lunge (moving) – Continuous

Back Lunge (moving) – Continuous Low

Back Angle Lunge (in place)

Back Angle Lunge (in place) – Stabilize

Back Angle Lunge (moving)

Back Angle Lunge (moving) – Stabilize

Back Angle Lunge (moving) – Continuous

Back Angle Lunge (moving) – Continuous Low

Application

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Arc Drill (quarter arc)

Acceleration / Deceleration Zones to Figure 8 (quarter arc)

1/2 Arc Run – Linear Sprint out

1/4 Arc Run – Raptor Resist

Fwd Multi Run – OL Pull

Fwd Multi Run (Trainer resist)

Fwd Multi Run to Linear Sprint (command)

Fwd Multi Run

Lat Shuffle (half speed) to Full Speed 1:4 Arc Run (short arc)

Figure 8 (1/4 Arc to 1/4 Arc) – 10yd Fwd Multi Run into

Quarter Arc Run to 90deg cut

Application

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Zig-Zag Drill Series (hand touch)

Acceleration / Deceleration Zones to Cut-Up

Acceleration / Deceleration Zones to Jump Cut

Line Jump Cut Drill – Same Side (resisted)

Pattern Tree – Cut Up (Single Cut)

Pattern Tree – Cut Up (Double Cut)

Cut-Up Drill – inside edge (Assisted)

Cut-Up Drill (command) – outside edge, Assisted

Cut-Up drill – triple cut (Raptor Resist)


The concept is to cut at designated cones, yard markers or visual / verbal commands. The first cut is about a 45deg angle. On the second cut – try to angle back in to the start lane. Then the third cut is straight up field in that start lane. In the video shown, it’s a very challenging triple Cut-up: 45deg angles at 5-7 yard markers for the cut. If the client isn’t strong enough to project the body back into the start lane off of the second cut, then increase the distance of when to get back to the start lane (hence, making the angle bigger and less challenging).

Sprint to Cut-Up (Single Cut) Trainer Resist

Sprint to Cut-Up (Triple Cut), Raptor Resist

Sprint to Cut-Up, QUICK CUT

WR Route – Skinny Post

WR Route – Comeback

TE Route – Curl

TE Route – Skinny Post

Speed Out to full COD – Linear Sprint to 90deg cut to Sprint to 0deg cut to Sprint

Speed Out – Linear Sprint to 90deg to Sprint