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 15
Relative and Odd Position Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
KIB 28 Day Fundamental Strength to Relative & Odd Position Strength Day 15

Relative and Odd Position Strength

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

See descriptions below...

Warm-Up Blocks

Dynamic Warm Up - Kib Strength Days (Week 3&4)
Circuit x 1

This dynamic warm up prior to your strength training days will increase systemic circulation, improve tissue fluid dynamics, elevate your heart rate, activate full body muscle synergies and increase neural sensitivity. Perform this warm up doing each movement for 1 minute before your strength training blocks.

LAR ULT
Upward Downward Dog
time 60s
Tempo controlled
Set Time Tempo
1 60s h:m:s Controlled
UMT
World’s Greatest Stretch
time 60s
Tempo controlled
Set Time Tempo
1 60s h:m:s Controlled
LAR ULT
Step Posterior with Overhead Reach
time 60s
Set Time
1 60s h:m:s
LAR UMT
Side Squat with Arm Pull
time 60s
Set Time
1 60s h:m:s

Workout Blocks

Relative Strength / Odd Position Strength - Kib Week 3&4 Day A
Giant Set x 1

This block builds on fundamental strength and starts to introduce and work relative and odd position strength adaptations. Complete the 2 giant sets below 1-2x each. Rest for 2 minutes between giant sets.

ULT
Push Up
reps 15
Tempo controlled
Set Reps Tempo
1 15 Controlled
ULT
SL Squat to Box
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LLT
Lat Pulldown Wide Grip
reps 15
Tempo controlled
Set Reps Tempo
1 15 Controlled
UMT
“Z” Get Up
reps 10
Tempo controlled
Rest 2 min
Set Reps Tempo Rest
1 10 Controlled 2 min (h:m:s)
LMT
[J] – Linear Lunge with Horizontal Shift
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
DB Lawnmower Row
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
OH Band Ward Rotational Walk
reps 10
Tempo controlled
Rest 2 min
Activation and Stabilization for Shoulder and Core
Set Reps Tempo Rest
1 10 Controlled 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Continue to focus on breathing...

UMT
Double Leg Restorative Pose
Set Time
1 3 min h:m:s

Focus on triangle breathing in this pose - 5 seconds inhaling, 5 seconds holding, 5 seconds exhaling.