Week 1
1
2
3
4
5
6
7
Day 3
RGL2 Active WorkOUT
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
RG LPHC/ Whole Body Assig. 8
Horizontal
MB Rotational Wall Ward
Set reps
1 10
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 10
Seated 90-90 Stretch
Set reps
1 10
Split Kneel Opposite Side Extension
Set reps
1 10
Split Squat Drop and Catch
Set reps
1 10
Wide Stance Hip Decouple
Set reps
1 10
Wall Reverse Step- Long Stride Stretch
Set reps
1 10
Workout Blocks
RGL2 PHA SIIT: Push --> Bridge
Superset x 3
BAND Standing Chest Press
Set time intensity Rest
1 60s 7 0
2 60s 7 0
3 60s 7 0
Hip Bridge
Set time intensity Rest
1 60s 3 15s
2 60s 3 15s
3 60s 3 15s
RGL2 PHA SIIT: Leg Endurance --> Halo Active Recovery
Superset x 3
Alternating DB Step Down
Set time intensity Tempo Rest
1 60s 7 controlled 15s
2 60s 7 controlled 15s
3 60s 7 controlled 15s
Dowel Rod Halo
Set time intensity Rest
1 60s 2-3 15s
2 60s 2-3 15s
3 60s 2-3 15s
RGL2 PHA SIIT: DB Lawnmower Row --> Pigeon
Superset x 3
DB Lawnmower Row
Set time intensity Rest
1 60s 7 15 s
2 60s 7 15 s
3 60s 7 15 s
Pigeon
Set reps
1 10
2 10
3 10
RGL2 PHA SIIT: Squat Endurance --> Thoracic Rotation
Superset x 3
Landmine Straddle Squat
Set time intensity Tempo Rest
1 60s 7 controlled 15s
2 60s 7 controlled 15s
3 60s 7 controlled 15s
Prone T-Spine Rotation
Set time intensity Rest
1 60s 3 15s
2 60s 3 15s
3 60s 3 15s
RGL2: 7-Day 4Q Met WO/IN GAR [wk.10] Day 3

RGL2 Active WorkOUT

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's session is comprised of 4 supersets. For each superset, the first exercise challenges your endurance at a moderate intensity while the second exercise is an active recovery at low intensity. .

Warm-Up Blocks

RG LPHC/ Whole Body Assig. 8
Horizontal Loading

Sequence Preparation Hips/ T-Spine/ Whole-Body

LMT
MB Rotational Wall Ward
Set Reps
1 10

Posterior Pelvic tilt, tuck tailbone to lengthen Psoas

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 10

Tuck tailbone under to help lengthen Hip Flexors as well as activate them.

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10

Tuck tali bone under, 1/2 reps, then stick tail bone out 1/2 reps.

LLT
Split Kneel Opposite Side Extension
Set Reps
1 10

Tuck tail bone under, try not to flare ribs.

LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps
1 10

Tuck tail bone under, absorb with Hips

LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Reps
1 10

Tuck tail bone under, try not to flare ribs out.

LAR ULT
Wall Reverse Step- Long Stride Stretch
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
Set Reps
1 10

Last one, tuck tail bone under. Alternate

Workout Blocks

RGL2 PHA SIIT: Push --> Bridge
Superset x 3

Exercise 1: Upper Body Push to near Fatigue LLT
Exercise 2: Lower Body Active Recovery - LLT

LLT
BAND Standing Chest Press
time 60s
intensity 7
Rest 0
Set Time Intensity Rest
1 60s h:m:s 7 RPE 0 (h:m:s)
2 60s h:m:s 7 RPE 0 (h:m:s)
3 60s h:m:s 7 RPE 0 (h:m:s)

Eccentric load is key, do this by SLOWLY returning arms to start.

ULT
Hip Bridge
time 60s
intensity 3
Rest 15s
Set Time Intensity Rest
1 60s h:m:s 3 RPE 15s (h:m:s)
2 60s h:m:s 3 RPE 15s (h:m:s)
3 60s h:m:s 3 RPE 15s (h:m:s)

Slow Tempo. palms upward facing ceiling

RGL2 PHA SIIT: Leg Endurance --> Halo Active Recovery
Superset x 3

Exercise 1: Leg Strength Endurance to near Fatigue - LLT
Exercise 2: Upper Body Active Recovery UMT

LLT
Alternating DB Step Down
time 60s
intensity 7
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 15s (h:m:s)
2 60s h:m:s 7 RPE Controlled 15s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)

Step up onto the bench, weight shift to front leg, hips absorb. Foot steps, hips absorb.

UMT
Dowel Rod Halo
time 60s
intensity 2-3
Rest 15s
Set Time Intensity Rest
1 60s h:m:s 2-3 RPE 15s (h:m:s)
2 60s h:m:s 2-3 RPE 15s (h:m:s)
3 60s h:m:s 2-3 RPE 15s (h:m:s)

Slow Temp on the Dowel Rod Halo

RGL2 PHA SIIT: DB Lawnmower Row --> Pigeon
Superset x 3

Exercise 1: Upper Body Pull Endurance to near Fatigue LMT
Exercise 2: Lower Body Active Recovery UMT

LMT
DB Lawnmower Row
time 60s
intensity 7
Rest 15 s
Set Time Intensity Rest
1 60s h:m:s 7 RPE 15 s (h:m:s)
2 60s h:m:s 7 RPE 15 s (h:m:s)
3 60s h:m:s 7 RPE 15 s (h:m:s)

Last set change DB to other hand, at 30 sec mark.,

LAR UMT
Pigeon
reps 10
Stretch for the LPHC
Set Reps
1 10
2 10
3 10

Alternate front knees. Hold for 2-3 breaths, switch

RGL2 PHA SIIT: Squat Endurance --> Thoracic Rotation
Superset x 3

Exercise 1: Leg Endurance to near fatigue LLT
Exercise 2: Upper Body Active Recovery UMT

LLT
Landmine Straddle Squat
time 60s
intensity 7
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 60s h:m:s 7 RPE Controlled 15s (h:m:s)
2 60s h:m:s 7 RPE Controlled 15s (h:m:s)
3 60s h:m:s 7 RPE Controlled 15s (h:m:s)

Hips absorb, as you allow BB to reach as low to the ground as possible.

UMT
Prone T-Spine Rotation
time 60s
intensity 3
Rest 15s
Set Time Intensity Rest
1 60s h:m:s 3 RPE 15s (h:m:s)
2 60s h:m:s 3 RPE 15s (h:m:s)
3 60s h:m:s 3 RPE 15s (h:m:s)

Slow Tempo. Alternate Sides. Stretch back leg out at opp arm/torso rotates to ceiling