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
Day 6
Pattern Practice - WM
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Total Body Dynamic Warmup WW
Horizontal
DB OH Reach with Step
Set time Tempo Rest
1 30 sec controlled 20 sec
Upward Downward Dog
Set time Tempo Rest
1 1 min controlled 20 sec
World’s Greatest Stretch
Set time Tempo Rest
1 1 min controlled 20 sec
DB Toe Sweeps
Set time Tempo Rest
1 1 min controlled 20 sec
DB Multi-planar Lunge with Reaches
Set time Tempo Rest
1 1 min controlled 20 sec
Drop Squats
Set time Tempo Rest
1 30 sec controlled 20 sec
Rotating Leg Swings
Set time Tempo Rest
1 30 sec controlled 20 sec
Loaded Kneeling Type 2 Stretches
Set time 0 Tempo Rest
1 1 min controlled 20 sec
Pattern Practice
Horizontal
Cool Down Blocks
Post Pattern Recovery
Horizontal
IR Active Hamstring Stretch
Set reps
1 10 ea
Self-Massage: Quadriceps
Set time
1 2 min
Self-Massage: Lower Leg
Set time
1 2 min
Self-Massage: Foot
Set time
1 2 min
Seated Midfoot Spiral Stretch/Massage
Set time
1 2 min
Side Lying 90-90
Set reps
1 2 min each
7th Legacy Microcycle Day 6

Pattern Practice - WM

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

Gaining proficiency with belt patterns through practice and instructor/senior belt critiquing.

Warm-Up Blocks

Total Body Dynamic Warmup WW
Horizontal Loading

A total body warmup. Perform each exercise for the indicated time, rest for 20 seconds and then perform the next exercise.

LLT
DB OH Reach with Step
Set Time Tempo Rest
1 30 sec h:m:s Controlled 20 sec (h:m:s)
LAR ULT
Upward Downward Dog
Set Time Tempo Rest
1 1 min h:m:s Controlled 20 sec (h:m:s)
UMT
World’s Greatest Stretch
Set Time Tempo Rest
1 1 min h:m:s Controlled 20 sec (h:m:s)
LLT
DB Toe Sweeps
Set Time Tempo Rest
1 1 min h:m:s Controlled 20 sec (h:m:s)
LMT
DB Multi-planar Lunge with Reaches
Set Time Tempo Rest
1 1 min h:m:s Controlled 20 sec (h:m:s)
ULT
Drop Squats
Set Time Tempo Rest
1 30 sec h:m:s Controlled 20 sec (h:m:s)
UMT
Rotating Leg Swings
Set Time Tempo Rest
1 30 sec h:m:s Controlled 20 sec (h:m:s)
LMT
Loaded Kneeling Type 2 Stretches
Set Time Tempo Rest
1 1 min h:m:s Controlled 20 sec (h:m:s)

Pattern Practice
Horizontal Loading

Cool Down Blocks

Post Pattern Recovery
Horizontal Loading

Do this cool down to enhance your recovery from pattern training.

ULT
IR Active Hamstring Stretch
Set Reps
1 10 ea
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time
1 2 min h:m:s
LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 2 min h:m:s
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
Set Time
1 2 min h:m:s
LAR ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
Set Time
1 2 min h:m:s
UMT
Side Lying 90-90
Set Reps
1 2 min each