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KIB 28 Day Fundamental Strength to Relative & Odd Position Strength Day 16
Dynamic Warm Up for Cardio Days
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Dynamic Warm Up - Kib Cardio Days (Week 3&4)
Circuit
x 1
This dynamic warm up 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 before any cardio sessions during the week. Perform each movement for 40 seconds, then rest for 20 seconds before moving onto the next movement. Repeat the circuit 1-2x.
LAR
ULT
Upward Downward Dog
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |
UMT
World’s Greatest Stretch
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |
LAR
ULT
Step Posterior with Overhead Reach
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |
LLT
DB Toe Sweeps
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |
***do not use any weights - just reach with your hands
ULT
Reverse Lunge w/ OH Reach
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |
Alternate legs for 40s
ULT
Drop Squats
time
40s
Tempo
controlled
Rest
20s
time
40s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40s h:m:s | Controlled | 20s (h:m:s) |