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
Week 4
22
23
24
25
26
27
28
Day 17
Muscle Strength Endurance: Total Body 2
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Stationary Bike
Set time
1 5min
Workout Blocks
Total Body Strength Endurance
Circuit x 2
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Push Up
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Bentover Row
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Elevated 1 Arm Plank with Reach
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Side Lunge
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Scaption
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
KB SL RDL
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Alt Arm Curls
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Ankle Squash with Lateral breathing RP
Set time Tempo
1 2min controlled
2 2min controlled
3 2min controlled
RGL2 Final 11 Endurance Athlete Program Day 17

Muscle Strength Endurance: Total Body 2

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

This Muscle Strength Endurance routine hits all of the major body parts. Mechanically most of the exercises focus on Linear-based movements to help isolate stress into specific muscle groups.

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 5min h:m:s

Workout Blocks

Total Body Strength Endurance
Circuit x 2

Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.

LLT
KB Goblet Sumo Squat
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
ULT
Push Up
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Bentover Row
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
ULT
Elevated 1 Arm Plank with Reach
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
UMT
Side Lunge
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Scaption
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
KB SL RDL
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Alt Arm Curls
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time Tempo
1 2min h:m:s Controlled
2 2min h:m:s Controlled
3 2min h:m:s Controlled

Take 3 breaths per minute while holding this posture. Hold posture as long as possible before becoming too uncomfortable.