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 4
Running man
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Foundation Building for Julian Day 4

Running man

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

30-60 SISS run.

Warm-Up Blocks

7 Step Warm up Legacy 2 WM
Horizontal Loading

Pre upper body warmup for work out or work-in

Rub and Scrub Sternum/Clavicle
Set Time Time Tempo
1 1 min h:m:s h:m:s Controlled
ULT
Child’s Pose to Cobra
Set Reps
1 10
UMT
Half Kneeling Lateral Frog
Set Reps Time Tempo Rest
1 5 ea h:m:s Controlled 10 sec (h:m:s)
LLT
Band Overhead Press Outs with Step
Set Reps Tempo Rest
1 10 Controlled 10 sec (h:m:s)
ULT
Crab Single Leg Squat
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)
LMT
Band Bow and Arrow Quick Release
Set Reps Tempo Rest
1 5 ea side Explosive 10 sec (h:m:s)
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Reps
1 10

Workout Blocks

Metabolic Run
Horizontal Loading

SSIS moderate tempo run. Should be able to hold a conversation throughout.

Run
Set Reps
1

Cool Down Blocks

Active Stretching and Restorative Poses
Horizontal Loading

ULT
IR Active Hamstring Stretch
Set Reps
1 10
LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10
UMT
Side Lying 90-90
Set Reps Tempo
1 5 each side Controlled
LAR ULT
Upward Downward Dog
Set Reps
1 10