Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Day 11
Spin Day extended
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Remi’s Spin Warm up
Horizontal
Full Body Activation – WM
Set reps
1 10
Upward Downward Dog
Set reps Tempo
1 5 controlled
World’s Greatest Stretch
Set reps Tempo
1 5 ea side controlled
Drop Squats
Set reps Tempo
1 10 controlled
Rotating Leg Swings
Set reps Tempo
1 10 controlled
Body Clapping – Groin/Stomach
Set time Tempo
1 30s fast
Workout Blocks
spin cycling
Horizontal
Stationary Bike
Set time intensity Tempo
1 45 min 6-8/10 controlled
Cool Down Blocks
Low Intensity Walk
Horizontal
Walk
Set time distance_km Tempo
1 30-60min 5km controlled
Yin Yoga
Horizontal
Yoga: Yin
Set time Tempo
1 60 min slow
Remi’s 2nd Microcycle Day 11

Spin Day extended

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

Spin day begins with body activation (warm-up), a 45 min. spin, cool down with a 5k dog walk. An evening yin yoga session completes the day.

Warm-Up Blocks

Remi’s Spin Warm up
Horizontal Loading

Activation for lower body work-out/in

ULT
Full Body Activation – WM
Set Reps
1 10
LAR ULT
Upward Downward Dog
Set Reps Tempo
1 5 Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 5 ea side Controlled
ULT
Drop Squats
Set Reps Tempo
1 10 Controlled
UMT
Rotating Leg Swings
Set Reps Tempo
1 10 Controlled
LLT LAR
Body Clapping – Groin/Stomach
Set Time Tempo
1 30s h:m:s Fast

Workout Blocks

spin cycling
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Tempo
1 45 min h:m:s 6-8/10 RPE Controlled

Cool Down Blocks

Low Intensity Walk
Horizontal Loading

Take the dog out for a walk

ULT
Walk
Set Time Distance Tempo
1 30-60min h:m:s 5km km Controlled

Yin Yoga
Horizontal Loading

Yoga asanas held longer enhanced stretching

LAR UMT
Yoga: Yin
Set Time Tempo
1 60 min h:m:s Slow