Week 1

1

2

Day 2

Activation 2

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Day

Recovery Blocks

Self-Massage: Foam Roll Lat 2 x 1min

Set	time	0	Rest
1	1min		45s
2	1min		45s

Prisoner Runner’s Medial Hinge 2 x 10

Set	reps	0	Rest
1	10		45s
2	10		45s

Mini Band Rotational Ward Quick Release 2 x 10

Set	reps	Rest
1	10	45s
2	10	45s

Week 2 Day 2

Activation 2

Work-In

Recovery Day

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Recovery Blocks

Working Block
Circuit x 2

ULT
Self-Massage: Foam Roll Lat

time 1min

0

Rest 45s

Set	Time	Rest
1	1min h:m:s	45s (h:m:s)
2	1min h:m:s	45s (h:m:s)

UMT
Prisoner Runner’s Medial Hinge

reps 10

0

Rest 45s

Set	Reps	Rest
1	10	45s (h:m:s)
2	10	45s (h:m:s)

LMT
Mini Band Rotational Ward Quick Release

reps 10

Rest 45s

Set	Reps	Rest
1	10	45s (h:m:s)
2	10	45s (h:m:s)