Today’s session (Whole Body Integrated Sub-Threshold Intensity Steady State) involves a series of whole body movements using Medicine Balls and Bodyweight exercises performed in a circuit-like fashion. The goal is to try to maintain a steady heart rate between 65-75% of your maximum heart rate or a RPE of 6-7. Regress exercises as you experience an elevated heart rate.
[CG] WBI SISS w/ MB’s
SISS
Circuit
x 2
UMT
World’s Greatest Stretch
time
45s
Tempo
controlled
Rest
15s
time
45s
Tempo
controlled
Rest
15s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45s h:m:s | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | Controlled | 15s (h:m:s) |
LMT
1.5 MB Halo
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
Take your time to execute the movement. Use your breath to move into and through the movement. It should be controlled throughout.
UMT
Kneeling Zig Zag G2S
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
Set a pace which allows for you to have a conversation while performing the movement.
LLT
Alt Half Kneel OH Lift
time
45s
Tempo
controlled
Rest
15s
time
45s
Tempo
controlled
Rest
15s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45s h:m:s | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | Controlled | 15s (h:m:s) |
LAR
ULT
Upward Downward Dog
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
LMT
Split Stance MB Low Medial Reach
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
Reach / hold at midpoint for 3 counts.
UMT
Underswitch Get Up
time
45s
Tempo
controlled
Rest
15s
time
45s
Tempo
controlled
Rest
15s
Ground to Standing Exercise.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 45s h:m:s | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | Controlled | 15s (h:m:s) |
Breathe through the movements. Regression: keep hands on an elevated surface.
LLT
MB Squat to Press
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
time
45s
intensity
6-7
Tempo
controlled
Rest
15s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 6-7 RPE | Controlled | 15s (h:m:s) |
Use a light to moderate MB