LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
PHA SIIT: Push --> Bridge
Superset x 3
BAND Standing Chest Press
Set time intensity Tempo Rest
1 60s 7 controlled 0
2 60s 7 controlled 0
3 60s 7 controlled 0
Hip Bridge
Set time intensity Tempo Rest
1 60s 2-3 controlled 15s
2 60s 2-3 controlled 15s
3 60s 2-3 controlled 15s
SIIT: Leg Endurance --> Halo Active Recovery
Superset x 3
Alternating DB Step Down
Set time intensity Tempo Rest
1 60s 7 controlled 0s
2 60s 7 controlled 0s
3 60s 7 controlled 0s
Dowel Rod Halo
Set time intensity Tempo Rest
1 60s 2-3 controlled 15s
2 60s 2-3 controlled 15s
3 60s 2-3 controlled 15s
Push Up to Rotation --> Pigeon
Superset x 3
Push Up to Rotation
Set reps intensity Tempo Rest
1 60s 7 controlled 0
2 60 7 controlled 0
3 60 7 controlled 0
Alternating Pigeon
Set time intensity Tempo Rest
1 60s 2-3 controlled 15s
2 60s 2-3 controlled 15s
3 60s 2-3 controlled 15s
Squat Endurance --> Thoracic Rotation
Superset x 3
BB Bulgarian Front Squat
Set reps intensity Tempo Rest
1 60s 7 controlled 15s
2 60s 7 controlled 15s
3 60s 7 controlled 15s
Prone T-Spine Rotation
Set time intensity Tempo Rest
1 60s 2-3 controlled 15s
2 60s 2-3 controlled 15s
3 60s 2-3 controlled 15s

PHA SIIT No Access to Gym

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's session is comprised of 4 supersets. For each superset, the first exercise challenges your endurance at a moderate intensity while the second exercise is an active recovery at low intensity. Minimize rest for 3 total sets before moving on to the next superset. The tools in this session can be altered to accommodate what is available at home.

We use SIIT to increase lactate threshold, promote recovery, progress from deconditioned to moderate intensity exercise, and for improved aerobic cardiovascular and respiratory function.

Workout Blocks

PHA SIIT: Push --> Bridge
Superset x 3

Exercise 1: Upper Body Push to near Fatigue
Exercise 2: Lower Body Active Recovery

LLT
BAND Standing Chest Press
time 60s
intensity 7
Tempo controlled
Rest 0
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0 (h:m:s)
2 60s h:m:s 7 RPE Controlled 0 (h:m:s)
3 60s h:m:s 7 RPE Controlled 0 (h:m:s)
ULT
Hip Bridge
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)

SIIT: Leg Endurance --> Halo Active Recovery
Superset x 3

Exercise 1: Leg Strength Endurance to near Fatigue
Exercise 2: Upper Body Active Recovery

LLT
Alternating DB Step Down
time 60s
intensity 7
Tempo controlled
Rest 0s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 0s (h:m:s)
2 60s h:m:s 7 RPE Controlled 0s (h:m:s)
3 60s h:m:s 7 RPE Controlled 0s (h:m:s)
UMT
Dowel Rod Halo
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)

Push Up to Rotation --> Pigeon
Superset x 3

Exercise 1: Upper Body Rotation Endurance to near Fatigue
Exercise 2: Lower Body Active Recovery

UMT
Push Up to Rotation
reps 60s
intensity 7
Tempo controlled
Rest 0
Set Reps Intensity Tempo Rest
1 60s 7 RPE Controlled 0 (h:m:s)
2 60 7 RPE Controlled 0 (h:m:s)
3 60 7 RPE Controlled 0 (h:m:s)
UMT
Alternating Pigeon
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)

Squat Endurance --> Thoracic Rotation
Superset x 3

Exercise 1: Leg Endurance to near fatigue
Exercise 2: Upper Body Active Recovery

LLT
BB Bulgarian Front Squat
reps 60s
intensity 7
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 60s 7 RPE Controlled 15s (h:m:s)
2 60s 7 RPE Controlled 15s (h:m:s)
3 60s 7 RPE Controlled 15s (h:m:s)

Use Bar Bells or any other heave object you have at home.

UMT
Prone T-Spine Rotation
time 60s
intensity 2-3
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 15s (h:m:s)

Alternate Sides. Perform with knees off the ground as a progression