Foundation Building for Julian Day 5
Alternating Muscle and Agile Strength
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Hip back and shoulder mobility
Giant Set
x 1
4Q exercises focusing on increasing mobility in the hip, lumbar spine, scapular and shoulder region.
LAR
ULT
Supine Slide Hip Decouple
reps
10
intensity
6/10
Tempo
controlled
reps
10
intensity
6/10
Tempo
controlled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | 6/10 RPE | Controlled |
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps
5 each way
load
light
Tempo
controlled
Rest
20 s
reps
5 each way
load
light
Tempo
controlled
Rest
20 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 each way | Light | Controlled | 20 s (h:m:s) |
Workout Blocks
MS Dead Strength and Agility #1
Circuit
x 3
These exercises are intended to help maintain strength, balance and endurance. Complete the first four as a circuit, rest, then do the next four.
LLT
BB RDL
reps
10
load
moderate
Tempo
controlled
reps
10
load
moderate
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 10 | Moderate | Controlled |
| 2 | 10 | Moderate | Controlled |
| 3 | 10 | Moderate | Controlled |
Use dumb bells: watch that your lumbar spine remains arched
LMT
Turkish Get Up
reps
5 ea
weight_lbs
light
Tempo
controlled
Rest
30 sec
reps
5 ea
weight_lbs
light
Tempo
controlled
Rest
30 sec
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 ea | Light lbs | Controlled | 30 sec (h:m:s) |
| 2 | 5 ea | Light lbs | Controlled | 30 sec (h:m:s) |
| 3 | 5 ea | Light lbs | Controlled | 30 sec (h:m:s) |
Use a light kettle bell or dumb bell. Keep your hips up during the transition from supine to kneeling.
ULT
Neutral Grip Pull Up
reps
5 or AMAP
intensity
6-8
Tempo
controlled
Rest
30 sec
reps
5 or AMAP
intensity
6-8
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 5 or AMAP | 6-8 RPE | Controlled | 30 sec (h:m:s) |
| 2 | 5 or AMAP | 6-8 RPE | Controlled | 30 sec (h:m:s) |
| 3 | 5 or AMAP | 6-8 RPE | Controlled | 30 sec (h:m:s) |
Use a heavy band to assist you.
UMT
Push Up to Rotation
reps
5 ea or AMAP
0
Tempo
controlled
Rest
30 sec
reps
5 ea or AMAP
0
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 5 ea or AMAP | Controlled | 30 sec (h:m:s) |
| 2 | 5 ea or AMAP | Controlled | 30 sec (h:m:s) |
| 3 | 5 ea or AMAP | Controlled | 30 sec (h:m:s) |
Watch your form. Modify it by down kneeling push ups if necessary.
LLT
Long Arm KB Swings
reps
10
load
moderate
Tempo
controlled
Rest
30 sec
reps
10
load
moderate
Tempo
controlled
Rest
30 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Moderate | Controlled | 30 sec (h:m:s) |
| 2 | 10 | Moderate | Controlled | 30 sec (h:m:s) |
| 3 | 10 | Moderate | Controlled | 30 sec (h:m:s) |
Use a heavy dumb bell held on the end if you don't have a kettlebell.
LAR
ULT
Upward Downward Dog
reps
10
0
Tempo
controlled
Rest
30 sec
reps
10
0
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 | Controlled | 30 sec (h:m:s) |
| 2 | 10 | Controlled | 30 sec (h:m:s) |
| 3 | 10 | Controlled | 30 sec (h:m:s) |
Cool Down Blocks
AHHPS Hip Mobility Unloaded
Horizontal Loading
Perform this hip mobility sequence as a circuit for a warm-up or recovery.
LAR
UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s each h:m:s | Low RPE | Controlled |
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
| Set | Time | Intensity | Tempo |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | Controlled |
Alternate sides
LAR
UMT
Z-Transition Restorative Pose
| Set | Time | Intensity | Hold |
|---|---|---|---|
| 1 | 60s h:m:s | Low RPE | 5s each h:m:s |
Alternate sides