Week 1
1
2
3
4
5
6
7
Day 2
LD – SISS Multimodality
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
AHHPS - 7-Step Prep ULT/UMT Hips
Horizontal
Rub and Scrub Pelvis
Set time
1 2 mins each side
Prisoner Runner’s Hinge
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 8
Prone Atomic Frog T1 HpDC
Set reps
1 8
Prisoner Runner’s Medial Hinge
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 8
Eye Tracking Lateral Lunge
Set reps
1 10
Workout Blocks
WBI SISS VIPR PRO/ MB FLOW
Horizontal
ViPR PRO Dubstep Flow
Set time
1 15 min
AHHPSL2 PHA SISS with DB's
Circuit x 2
DB Bench Press
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
DB Hip Hinge
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
DB OH Overhead Press
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
Alternating Reverse Lunge with Touch
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
DB Bentover Row
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
Crouch Squat
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
DB Scaption
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
Side Lunge
Set reps Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
DB Alt Arm Curls
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
Skater
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
SISS Cyclical Bike
Horizontal
Stationary Bike
Set time intensity
1 20 min 6
Cool Down Blocks
Self-Massage: Glutes, Lumbar, T-Spine
Horizontal
Self-Massage: Glutes
Set time
1 2 min
Self-Massage: Low Back
Set time
1 2 min
Self-Massage: T-Spine
Set time
1 2 min
Wall Double Leg RP
Set time
1 2 min
LD – 7 Day Metabolic Program – Prep for Cycling Season added LAR Day 2

LD – SISS Multimodality

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

This is a SISS multimodal in one session.

The first training block is WBI (working on developing 3 moves for a FLOW),

The second is PHA using free weights and body weight in a circuit format,

The third block is a cyclical Bike - moderate intensity

Warm-Up Blocks

AHHPS - 7-Step Prep ULT/UMT Hips
Horizontal Loading

Perform this 7 step warm up to prepare the hips for the training session

Rub and Scrub Pelvis
Set Time
1 2 mins each side 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. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

WBI SISS VIPR PRO/ MB FLOW
Horizontal Loading

Perform this Whole Body Integrated ViPR PRO Flow- We will break the flow down into 3 steps and then work to build them all together. The intensity of this session is between 50-60% of HRmax or an RPE of 5-6.

GAR LMT
ViPR PRO Dubstep Flow
Set Time
1 15 min h:m:s

Breaking the dubstep down and moving into 3 different planes of motion with the VIPR PRO or MB

AHHPSL2 PHA SISS with DB's
Circuit x 2

With Dumbbells we will alternate between Upper body and Lower Body drills primarily in the Sagittal Plane.

Note: Move slow with lighter weights to make the training continuous. This block should be performed at around 60-75% of max HR or an RPE of 6-7.5. Remember that some people may find 7.5 RPE very challenging. Adjust the load and speed accordingly.

LLT
DB Bench Press
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
LLT
DB Hip Hinge
time 45s
load light
Tempo controlled
Rest 15s
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
LLT
DB OH Overhead Press
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
ULT
Alternating Reverse Lunge with Touch
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
LLT
DB Bentover Row
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)

You can stand out of this posture every 3-5 reps.

ULT
Crouch Squat
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)

Alternate Legs

LLT
DB Scaption
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Side Lunge
reps 45s
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 45s Controlled 15s (h:m:s)
2 45s Controlled 15s (h:m:s)

Alternate Sides

LLT
DB Alt Arm Curls
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Skater
time 45s
Tempo controlled
Rest 15s
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)

Come out of squat every 3-5 reps if you need to.

SISS Cyclical Bike
Horizontal Loading

Perform 20 minutes on the bike- be aware of cardiac drift by monitoring your HR and adjusting your intensity and speed throughout to stay under your threshold. If you start having trouble breathing or can't maintain a conversation, you may need to decrease the resistance or slow down your tempo. This should be a 6.5-7.5 RPE

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 20 min h:m:s 6 RPE

Cool Down Blocks

Self-Massage: Glutes, Lumbar, T-Spine
Horizontal Loading

Do this self massage routine to help you recover.

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 min h:m:s
LAR
Self-Massage: Low Back
"How-to" self-massage for the low back/lumbar region.
Set Time
1 2 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s
GAR ULT
Wall Double Leg RP
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Time
1 2 min h:m:s