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 6
Spin Day
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
Remi’s 2nd Microcycle Day 6

Spin Day

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, ending with a 5k dog walk

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