LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
AHHPSL2 WBI SISS w/ MB's
Circuit x 3
1.5 MB Halo
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
[J] – Fundamental Get Up
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
MB Half Kneeling OH Deadlift
Set reps load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
World’s Greatest Stretch
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
MB Loaded T-Lunge
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
“Z” Get Up
Set time Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
MB Squat to Press
Set time load Tempo Rest
1 60s light controlled 20s
2 60s light controlled 20s
3 60s light controlled 20s
Upward Downward Dog
Set time 0 Tempo Rest
1 60s controlled 20s
2 60s controlled 20s
3 60s controlled 20s
Cool Down Blocks
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 2 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 2 min

AHHPSL2 WBI SISS w/ MB’s

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

Today's session involves a series of whole body integrated exercises using Medicine Balls and Bodyweight exercises performed in a circuit-like fashion. Try to maintain a steady heart rate between 65-75%. Regress exercises as you experience cardiac drift.

Workout Blocks

AHHPSL2 WBI SISS w/ MB's
Circuit x 3

Perform in a circuit fashion. Regress exercises if you feel like the RPE is above 7 out of 10.

LMT
1.5 MB Halo
time 60s
load light
Tempo controlled
Rest 20s
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)

Alternate Sides

ULT
[J] – Fundamental Get Up
time 60s
Tempo controlled
Rest 20s
Perform as smooth as possible.
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)
LLT
MB Half Kneeling OH Deadlift
reps 60s
load light
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 60s Light Controlled 20s (h:m:s)
2 60s Light Controlled 20s (h:m:s)
3 60s Light Controlled 20s (h:m:s)
UMT
World’s Greatest Stretch
time 60s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)
LMT
MB Loaded T-Lunge
time 60s
load light
Tempo controlled
Rest 20s
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)

Alternate Sides

UMT
“Z” Get Up
time 60s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)

Alternate Sides

LLT
MB Squat to Press
time 60s
load light
Tempo controlled
Rest 20s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 20s (h:m:s)
2 60s h:m:s Light Controlled 20s (h:m:s)
3 60s h:m:s Light Controlled 20s (h:m:s)
LAR ULT
Upward Downward Dog
time 60s
0
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 60s h:m:s Controlled 20s (h:m:s)
2 60s h:m:s Controlled 20s (h:m:s)
3 60s h:m:s Controlled 20s (h:m:s)

Cool Down Blocks

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s