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 13
Full body mobility week 1&2
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Full Body Mobility Work In - Kib Week 1&2
Circuit x 1
Crouching Tiger
Set reps Tempo
1 10 controlled
Set reps Tempo
1 10 controlled
SL Balance Rotational Knee Driver
Set reps Tempo
1 10 controlled
Half Kneeling Lateral Frog
Set reps Tempo
1 10 controlled
ViPR PRO Staggered Rotational Reach Backs
Set reps load Tempo
1 10 light controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 controlled
1.5 MB Halo
Set reps load Tempo
1 10 light controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
KIB 28 Day Fundamental Strength to Relative & Odd Position Strength Day 13

Full body mobility week 1&2

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

See description in recovery block...

Recovery Blocks

Full Body Mobility Work In - Kib Week 1&2
Circuit x 1

This full body mobility work in day focuses on multiplanar mobility to off-set and provide balance against the linear focus in your strength training and cardio movements during the week. Perform the circuit of 8 movements back to back and repeat 1-3x through as time allows.

ULT
Crouching Tiger
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
SL Balance Rotational Knee Driver
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Half Kneeling Lateral Frog
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
ViPR PRO Staggered Rotational Reach Backs
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
UMT
Prone T-Spine Rotation
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
1.5 MB Halo
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
UMT
Dowel Rod Halo
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled