In this session, the goal is to sustain a relatively low heart rate (60%Max) and breathing rate (easily maintain conversation) for 60-minutes.
[NL] Bodyweight Strength & Metabolic Flexibility – SISS, SIIT, HIIT, LAR, & LPR Day 6
Cyclical SISS Low Intensity: Walk
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
7-Step Prep LLT/LMT - Foot/Ankle
Horizontal Loading
LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
| Set | Time |
|---|---|
| 1 | 3 mins h:m:s |
FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
LMT
Big Toe Corkscrew Monster Band Spiral Squat
| Set | Reps |
|---|---|
| 1 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
LLT
KB Single Leg Squat Touchdown
| Set | Reps |
|---|---|
| 1 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LMT
Ankle Roll
| Set | Reps |
|---|---|
| 1 | 4 each |
MOBILITY - Used to foster and maintain space in the body’s segments
LLT
Band Lateral Foot Reach with Anterior Ward
| Set | Reps |
|---|---|
| 1 | 4 each |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
Workout Blocks
Cyclical SISS: Low Intensity Walk
Horizontal Loading
The goal is to walk for 1 hour while sustaining an even heart rate and breathing rate. That means avoid hilly terrains for this session.
GAR
ULT
Nature Walk
| Set | Time |
|---|---|
| 1 | 60 min h:m:s |