Beginner FB (ZB)

SIIT
Circuit x 2

This full body workout block is designed for a client who is beginning to workout. Proper movement patterns are the focus while producing a SIIT response metabolically. The reps, sets, and resistance can be modified depending on the condition of the client. A HR monitor or RPE score can be used to moderate the correct stimulus.

ULT
Wall Squat w/ Bum Touch
reps 8
0
Tempo controlled
Rest 45s
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Tempo Rest
1 8 Controlled 45s (h:m:s)
2 8 Controlled 45s (h:m:s)
LLT
Machine Chest Press
reps 10
load moderate
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 45s (h:m:s)
2 10 Moderate Controlled 45s (h:m:s)
LLT
Cable Row
reps 10
load moderate
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 45s (h:m:s)
2 10 Moderate Controlled 45s (h:m:s)
ULT
Half Kneeling – Sharp Exhale
reps 2 per Side
Hold ALAP (As Long As Possible)
Rest 45s
This drills up-regulates sympathetic nervous system, so it should be used as a preparatory strategy
Set Reps Hold Rest
1 2 per Side ALAP (As Long As Possible) h:m:s 45s (h:m:s)
2 2 per Side ALAP (As Long As Possible) h:m:s 45s (h:m:s)
LMT
Loaded T-Steps
reps 5 per Side
load light
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 5 per Side Light Controlled 90s (h:m:s)
2 5 per Side Light Controlled 90s (h:m:s)