Outcome for this sesssion: Enhance Cardio abilites. Warm up Block, Workingout Block and Cool Down. During your working block, enjoy the clear change in activities, high iintesnity work intervals with intentional recovery or active recovery so that your body can replenish its fuel supply to help you complete an effective heart pumping, workout.
RGL2: 7-Day 4Q Met WO/IN GAR [wk.10] Day 5
RG-L2- HIIT-Tabata-Cyclical Bike
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading
Whole body Warm up to prepare you for this training session. Use a miniband that is very strong.
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors.
LAR
ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments.
Hold the crouched squat position for a few moments before standing up.
LMT
DB Multi-planar Lunge with Reaches
| Set | Reps | Weight |
|---|---|---|
| 1 | 10 | 5-7 Lbs In Each Hand lbs |
MOBILITY - Used to foster and maintain space in the body’s segments
RG #1: Short Duration Cyclical HIIT: Bike
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There are 2 Blocks that make up this HIIT.
Block #1: Ride at a 95% effort for 20 sec followed by a light ride (below 40%) for 10 sec= 4min each
Block #2: Ride for 4 min at low intensity or complete rest
LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 20 s h:m:s | 9/10 RPE | 10 sec (h:m:s) |
| 2 | 20 s h:m:s | 9/10 RPE | 10 sec (h:m:s) |
| 3 | 20 s h:m:s | 9/10 RPE | 10 sec (h:m:s) |
| 4 | 20 s h:m:s | 9/10 RPE | 10 sec (h:m:s) |
There are 4 sets of RPE 9/10. Followed by the next block 1 set for 4 min at RPE 4/10 - this is your low intensity recovery set.
Cool Down Blocks
Post Work Out Stretching
Circuit
x 1
Do this recovery block to enhance your recovery post work out.
GPR
4:7:8 Parasympathetic Breathing
reps
10
reps
10
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Reps |
|---|---|
| 1 | 10 |