SIIT: WBI

SIIT
Circuit x 5

Alternate between a Loaded Whole-Body Strength Endurance Drill at a 7/10 RPE and an Unloaded Whole-Body Mobility or Activation Drill to improve your capacity to do work at Moderate intensities. Progress the duration of the Load-based exercises to 45-60s

Keep HR in Zone 2 or 3.

Benefits:
– Slow twitch fiber hypertrophy
– Oxidative abilities of slow and fast twitch fibers
– Increase in mitochondria
– Increase total number of aerobic enzymes and contractile properties
– Enhanced recovery

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
4 30s h:m:s 7 RPE Controlled 10s (h:m:s)
5 30s h:m:s 7 RPE Controlled 10s (h:m:s)
UMT
Anterior Step with Assisted Overhead Reach
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
Cable Reverse Lunge + Row
time 30s each arm
intensity 7
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 30s each arm h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s each arm h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s each arm h:m:s 7 RPE Controlled 10s (h:m:s)
4 30s each arm h:m:s 7 RPE Controlled 10s (h:m:s)
5 30s each arm h:m:s 7 RPE Controlled 10s (h:m:s)
ULT
Anterior Posterior Reaches
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Sides

LMT
Reverse Paddle
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
4 30s h:m:s 7 RPE Controlled 10s (h:m:s)
5 30s h:m:s 7 RPE Controlled 10s (h:m:s)
Wall Leg Swings
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
KB Swing
time 30s
intensity 7
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10 (h:m:s)
2 30s h:m:s 7 RPE Controlled 10 (h:m:s)
3 30s h:m:s 7 RPE Controlled 10 (h:m:s)
4 30s h:m:s 7 RPE Controlled 10 (h:m:s)
5 30s h:m:s 7 RPE Controlled 10 (h:m:s)
LAR UMT
Split Squat with T-Spine External Internal Rotation
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
4 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
5 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Legs