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
CU WBI SIIT 4/25
SIIT
Circuit
x 5
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time
30s
intensity
7
Tempo
controlled
Rest
10s
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) |
Dumbbell
UMT
Anterior Step with Assisted Overhead Reach
time
60s
intensity
2-3
Tempo
controlled
Rest
10s
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
LMT
DB Lawnmower Row
time
30s
intensity
7
Tempo
controlled
Rest
10s
time
30s
intensity
7
Tempo
controlled
Rest
10s
| 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) |
Dumbbell
ULT
Anterior Posterior Reaches
time
60s
intensity
2-3
Tempo
controlled
Rest
10s
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
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) |
MB or Dumbbell
ULT
Squat to Forward Lunge with Anterior LPHC Stretch
time
60s
intensity
2-3
Tempo
controlled
Rest
10s
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) |
LLT
Long Arm KB Swings
time
30s
intensity
7
Tempo
controlled
Rest
10
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) |
ULT
Deep Squat Get Up
time
60s
intensity
2-3
Tempo
controlled
Rest
10s
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) |