Total Bodyweight Strength Endurance

SIIT
Horizontal Loading

Perform each exercise one at a time to a max intensity of a 3 on the Dyspnea scale.

ULT
Hands Tied Supine Prisoner Get Up
reps 5 each
intensity 3
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 5 each 3 RPE Controlled 30s (h:m:s)
2 5 each 3 RPE Controlled 30s (h:m:s)
UMT
In Out Squat
reps 16 Alt
load light
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 16 Alt Light Controlled 45s (h:m:s)
2 16 Alt Light Controlled 45s (h:m:s)
UMT
Transverse lunge, T Reach
reps 10
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10 Light Controlled 60s (h:m:s)
2 10 Light Controlled 60s (h:m:s)
ULT
Eye Tracking Reverse Lunge
reps 5 each
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 5 each Light Controlled 60-90s (h:m:s)
2 5 each Light Controlled 60-90s (h:m:s)
ULT
Elevated Push Up
reps 10
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 10 Light Controlled 60-90s (h:m:s)
2 10 Light Controlled 60-90s (h:m:s)
ULT
Inchworm Crawl
reps 5 ea
load light
Hold 3s
Rest 60-90s
Set Reps Load Hold Rest
1 5 ea Light 3s h:m:s 60-90s (h:m:s)
2 5 ea Light 3s h:m:s 60-90s (h:m:s)
ULT
Hip Hinge Single Leg (SL)
reps 10
load light
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 10 Light Controlled 60-90s (h:m:s)
2 10 Light Controlled 60-90s (h:m:s)