Whole body movement strength

Horizontal Loading

UMT
Side Plank to Side Lunge Get Up

reps 8 each side

weight_lbs BW

Tempo controlled

Rest 60 seconds

Set	Reps	Weight	Tempo	Rest
1	8 each side	BW lbs	Controlled	60 seconds (h:m:s)
2	8 each side	BW lbs	Controlled	60 seconds (h:m:s)
3	8 each side	BW lbs	Controlled	60 seconds (h:m:s)

LLT
Traditional Barbell Flow

reps 8

load moderate

Tempo controlled

Rest 1 min 20 seconds

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min 20 seconds (h:m:s)
2	8	Moderate	Controlled	1 min 20 seconds (h:m:s)
3	8	Moderate	Controlled	1 min 20 seconds (h:m:s)

ULT
Crab Single Leg Squat

reps 10 reps each side

weight_lbs BW

Tempo controlled

Rest 45 seconds

Set	Reps	Weight	Tempo	Rest
1	10 reps each side	BW lbs	Controlled	45 seconds (h:m:s)
2	10 reps each side	BW lbs	Controlled	45 seconds (h:m:s)
3	10 reps each side	BW lbs	Controlled	45 seconds (h:m:s)

LLT
ViPR PRO 2-Arm Flip to Prone Squat Thrust

reps 10

load light

Tempo fast

Rest 1 minute

A dynamic full body combination exercise that enhances power and/or endurance in the sagittal plane.

Set	Reps	Load	Tempo	Rest
1	10	Light	Fast	1 minute (h:m:s)
2	10	Light	Fast	1 minute (h:m:s)
3	10	Light	Fast	1 minute (h:m:s)

LMT
Loaded “Z” Rotational Get Up

reps 8 reps each side

load light

Tempo controlled

Rest 1 minute

Set	Reps	Load	Tempo	Rest
1	8 reps each side	Light	Controlled	1 minute (h:m:s)
2	8 reps each side	Light	Controlled	1 minute (h:m:s)
3	8 reps each side	Light	Controlled	1 minute (h:m:s)