Today's session is comprised of 4 supersets. For each superset, the first exercise challenges your endurance at a moderate intensity while the second exercise is an active recovery at low intensity. .
RG-L2: 7-Day 4Q Met WO/IN [wk.8] Day 3
RGL2 PHA-SIIT-Wk.6 Assign.
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
RG LPHC/ Whole Body Assig. 8
Horizontal Loading
Sequence Preparation Hips/ T-Spine/ Whole-Body
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set | Reps |
---|---|
1 | 10 |
Tuck tailbone under to help lengthen Hip Flexors as well as activate them.
LAR
ULT
Seated 90-90 Stretch
Stretch for the hips
Set | Reps |
---|---|
1 | 10 |
Tuck tali bone under, 1/2 reps, then stick tail bone out 1/2 reps.
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set | Reps |
---|---|
1 | 10 |
Tuck tail bone under, absorb with Hips
Workout Blocks
RGL2 PHA SIIT: Push --> Bridge
Superset
x 3
Exercise 1: Upper Body Push to near Fatigue LLT
Exercise 2: Lower Body Active Recovery - LLT
RGL2 PHA SIIT: Leg Endurance --> Halo Active Recovery
Superset
x 3
Exercise 1: Leg Strength Endurance to near Fatigue - LLT
Exercise 2: Upper Body Active Recovery UMT
LLT
Alternating DB Step Down
time
60s
intensity
7
Tempo
controlled
Rest
0s
time
60s
intensity
7
Tempo
controlled
Rest
0s
Set | Time | Intensity | Tempo | Rest |
---|---|---|---|---|
1 | 60s h:m:s | 7 RPE | Controlled | 0s (h:m:s) |
2 | 60s h:m:s | 7 RPE | Controlled | 0s (h:m:s) |
3 | 60s h:m:s | 7 RPE | Controlled | 0s (h:m:s) |
Step up onto the bench, weight shift to front leg, hips absorb. Foot steps, hips absorb.
RGL2 PHA SIIT: DB Lawnmower Row --> Psoas Extension
Superset
x 3
Exercise 1: Upper Body Pull Endurance to near Fatigue LMT
Exercise 2: Lower Body Active Recovery ULT
RGL2 PHA SIIT: Squat Endurance --> Thoracic Rotation
Superset
x 3
Exercise 1: Leg Endurance to near fatigue LLT
Exercise 2: Upper Body Active Recovery UMT