KR – Foundation Workout

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Inital Foundation program.
Build some foundation strength and Endurance.

Increase weight where you find exercises are getting easier. If the weight feels to hard when you increase then just lower the number of reps.
See notes on each exercise.

ULT
ULT – KR – Incline Sqaut
reps 12
weight_lbs Bodyweight
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 Bodyweight lbs Controlled 10 Sec (h:m:s)
2 12 Bodyweight lbs Controlled 10 Sec (h:m:s)

Use Slant Board. Feet half
on.

LLT
LLT – KR – ViPR Squat & Reach
reps 12
weight_kgs 6
Tempo controlled
Rest 10 sec
Set Reps Weight Tempo Rest
1 12 6 kgs Controlled 10 sec (h:m:s)
2 12 6 kgs Controlled 10 sec (h:m:s)

Squat wit ViPR and then reach away from Body.
Repeat

LLT
LLT – KR – Goblet Sit to Stand Squat
reps 12
weight_lbs 12.5lb DB/KB
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 12.5lb DB/KB lbs Controlled 10 Sec (h:m:s)
2 12 12.5lb DB/KB lbs Controlled 10 Sec (h:m:s)
LMT
LMT – KR – ViPR Lateral Lunge and Sweep
reps 12
weight_kgs 6Kg
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 6Kg kgs Controlled 10 Sec (h:m:s)
2 12 6Kg kgs Controlled 10 Sec (h:m:s)

X Body Sweep with ViPR

LMT
LMT – KR Cable Lateral Lunge with Rotation
reps 12 ES
weight_lbs 12.5lb
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 ES 12.5lb lbs Controlled 10 Sec (h:m:s)
2 12 ES 12.5lb lbs Controlled 10 Sec (h:m:s)

Cable Height #6
Pulley #5
Small Single Handle

LLT
LLT – KR – Seated Chest Press
reps 12
weight_lbs 30lb
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 30lb lbs Controlled 10 Sec (h:m:s)
2 12 30lb lbs Controlled 10 Sec (h:m:s)

Seat height -
6
-
Narrow Grip / Slightly lower Elbows
Use shoulder blade to pull back squeeze chest out side to inside to push out.

ULT
ULT – KR – Incline Push up on Smith Machine
reps 10 12
weight_lbs Body weight
Rest 10 Sec
Set Reps Weight Rest
1 10 12 Body Weight lbs 10 Sec (h:m:s)
2 6-8 lbs (h:m:s)

Adjust bar to #6 from Bottom.
Keep elbows close to body and hands inside shoulder line on bar.
Bring Chest to bar.

LLT
LLT – KR – Resistance Band / Cable machine lat Pull down
reps 12
weight_lbs 20lb / purple Band
Tempo controlled
Rest 10 Sec
Set Reps Weight Tempo Rest
1 12 20lb / Purple Band lbs Controlled 10 Sec (h:m:s)
2 12 20lb / Purple Band lbs Controlled 10 Sec (h:m:s)
ULT
ULT – KR – TRX Row
reps 12
weight_lbs Bodyweight
Tempo controlled
Rest 10 sec
Set Reps Weight Tempo Rest
1 12 Bodyweight lbs Controlled 10 sec (h:m:s)
2 12 Bodyweight lbs Controlled 10 sec (h:m:s)

Set handles to just below first tape line.
adjust feet into an incline reverse plank.
To make harder lower handles and increase incline.

LLT
LD – LLT Cable Pallof Press
reps 12 ES
weight_lbs 10lb
Tempo controlled
Rest 10 Sec
The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core.
Set Reps Weight Tempo Rest
1 12 ES 10lb lbs Controlled 10 Sec (h:m:s)
2 12 ES 10lb lbs Controlled 10 Sec (h:m:s)

Cable height #7
Pulley #5

anti rotation - push away from Body.