LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Core - Warmup
Horizontal
SB – Quick Rub and Scrub
Set time
1 1 min
Step Forward Flex then Step Back Extend
Set reps
1 4 each side
SB – Cat/Cow
Set reps
1 8
World’s Greatest Stretch
Set reps
1 12 Alt
Prone Rotation to Rotational 1/2 Kneel
Set reps
1 4 each side
Hip Mobility Workout
Horizontal
Loaded Rotational Hip Flexor Stretch
Set reps load
1 8 each light
2 8 each light
3 8 each light
Band Hip Bridge with Abduction
Set reps
1 12
2 12
3 12
Hip Mobility Activations
Horizontal
Lateral Kneeling Hip Drive
Set reps
1 8
2 8
Half Kneeling Medial Hip Activation
Set reps
1 6 each
2 6 each
Mini Band Lateral Ward Quick Release
Set reps
1 8 each
2 8 each
Horizontal
Core Activations
Horizontal
Single Side Bicycle Crunch
Set reps Rest
1 8 each 15s
2 8 each 15s
Supine Banded Toe Taps
Set reps Rest
1 12 Alt 15s
2 12 Alt 15s
Single Leg Band Pull Apart
Set reps Rest
1 6 ea 15s
2 6 ea 15s
Split Kneel Chop
Set reps Rest
1 6 each side 15s
2 6 each side 15s
Core Activations
Horizontal
Single Leg Band Pull Apart
Set reps Rest
1 6 ea 15s
2 6 ea 15s
Split Kneel Chop
Set reps Rest
1 6 each side 15s
2 6 each side 15s
Kneeling Press Back
Set reps
1 10
Cool Down Blocks
Core Cool Down
Tri-Set x 1
[NL-JF] Cool down - self myofascial release (foam roller)
Horizontal
Self-Massage: Glutes
Set time Tempo
1 Couple min each hip controlled
Self-Massage: Foam Roll Lat
Set time Tempo
1 Couple min each side controlled
Single Leg Child’s Pose
Set time Tempo
1 30-60 s per side controlled
Self-Massage: Quadriceps
Set time Tempo
1 Couple min each side controlled
Self-Massage: Adductors
Set time
1 Couple min each side
Horizontal
Horizontal

Core Session

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

Thie is a day to focus on improving core strength and power.

Warm-Up Blocks

Core - Warmup
Horizontal Loading

This is a general warmup you can use for most strength and cardio sessions.

ULT
SB – Quick Rub and Scrub
This is a quick rub and scrub of the shoulders, sternum, hips, knees, calves, and ankles to help with fluid dynamics before most athletic practices.
Set Time
1 1 min h:m:s
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 4 each side
ULT
SB – Cat/Cow
Position yourself on hands and knees. Push the ground away with your hands as you round through your spine and tuck your chin to your chest and your tailbone under. Relax your spine pulling your shoulder blades on your back and pushing your hips up and raising your chin. Repeat the movement 3-4 times, then reposition your hands with your fingertips pointing towards the knees and repeat.
Set Reps
1 8
UMT
World’s Greatest Stretch
Set Reps
1 12 Alt
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps
1 4 each side

Hip Mobility Workout
Horizontal Loading

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load
1 8 each Light
2 8 each Light
3 8 each Light
LLT
Band Hip Bridge with Abduction
Set Reps
1 12
2 12
3 12

Hip Mobility Activations
Horizontal Loading

LAR UMT
Lateral Kneeling Hip Drive
Be sure to drive from the pelvis, not the back.
Set Reps
1 8
2 8
ULT
Half Kneeling Medial Hip Activation
Set Reps
1 6 each
2 6 each
LLT
Mini Band Lateral Ward Quick Release
Set Reps
1 8 each
2 8 each

Horizontal Loading

Core Activations
Horizontal Loading

Please perform two sets of each exercise back to back before moving on to the next exercise.

ULT
Single Side Bicycle Crunch
Set Reps Rest
1 8 each 15s (h:m:s)
2 8 each 15s (h:m:s)
LLT
Supine Banded Toe Taps
Set Reps Rest
1 12 Alt 15s (h:m:s)
2 12 Alt 15s (h:m:s)
LLT
Single Leg Band Pull Apart
Set Reps Rest
1 6 ea 15s (h:m:s)
2 6 ea 15s (h:m:s)
LMT
Split Kneel Chop
Set Reps Rest
1 6 each side 15s (h:m:s)
2 6 each side 15s (h:m:s)

Core Activations
Horizontal Loading

Please perform two sets of each exercise back to back before moving on to the next exercise.

LLT
Single Leg Band Pull Apart
Set Reps Rest
1 6 ea 15s (h:m:s)
2 6 ea 15s (h:m:s)
LMT
Split Kneel Chop
Set Reps Rest
1 6 each side 15s (h:m:s)
2 6 each side 15s (h:m:s)
LLT
Kneeling Press Back
Set Reps
1 10

Cool Down Blocks

Core Cool Down
Tri-Set x 1

[NL-JF] Cool down - self myofascial release (foam roller)
Horizontal Loading

LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time Tempo
1 Couple min each hip h:m:s Controlled
ULT
Self-Massage: Foam Roll Lat
Set Time Tempo
1 Couple min each side h:m:s Controlled
ULT
Single Leg Child’s Pose
Set Time Tempo
1 30-60 s per side h:m:s Controlled
LAR
Self-Massage: Quadriceps
"How-to" self-massage for the Quads
Set Time Tempo
1 Couple min each side h:m:s Controlled
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 Couple min each side h:m:s

Horizontal Loading

Horizontal Loading