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

No Themes Assigned

Max McCall Full Body w/ Breathwork

Workout
Mechanical
Metabolic

No Themes Assigned

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

Break up the exercises between lower and upper body. Can go fast with lower body, but focus on breath work with upper body (2 seconds in through nose, 4 seconds our through pursed lips)

Warm-Up Blocks

Warm Up
Horizontal Loading

UMT
Stretch – World’s Greatest Stretch
Set Reps
1 10
ULT
Cat Cow
Set Reps
1 10
ULT
Cobra to Downward Dog
Set Reps
1 10
ULT
Half Kneeling Hip Flexor Stretch
Set Reps
1 10
ULT
Forward/Backward Leg Swings
This is where you can check for tight PSAOS. If the swing isn't smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.
Set Reps
1 10
Lateral Leg Swings
This is where you can check for tight PSAOS. If the swing isn’t smooth on the backwards swing, do phasic shakes and psoas stretch and try it again.
Set Reps
1 10
LLT
Assault Bike
Set Time
1 3 min h:m:s

Workout Blocks

Lower Body Supersets w/ Breathwork
Superset x 1

Lower Body Circuit w/ Breathwork
Circuit x 1

ULT
Single Leg Alternating Bridge (Marching)
reps 10 each side
Set Reps
1 10 each side
Single Leg Step Ups
reps 10 each side
Set Reps
1 10 each side

Lean forward to target low back

ULT
Lateral Walk – No Band
reps 5
Set Reps
1 5

can add weight to hold. 4 steps to each side = 1 rep

LMT
Reverse Lunge w/ Rotation
reps 10 each side
Set Reps
1 10 each side
ULT
Standing Diaphragmatic Breathing
reps 10 breaths
Rest 1 min
Set Reps Rest
1 10 breaths 1 min (h:m:s)

Upper Body Circuit
Circuit x 1

ULT
Pushup
reps 10
Set Reps
1 10
LLT
Banded Rows
reps 10
Set Reps
1 10
LMT
Split Stance Plate Woodchop
reps 10 each side
Set Reps
1 10 each side
UMT
Deadbug [DF]
reps 20
Rest 1 min
Set Reps Rest
1 20 1 min (h:m:s)