LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Foundational Lower Body Strength Warmup
Circuit x 1
Prone Push Back Squat
Set reps
1 8-10
Prisoner Runner’s Hinge
Set reps
1 5-6 ea leg
Low Scarecrow Wall Ward with Inhale
Set reps
1 10
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
Set reps
1 10
Lateral Step Eye Tracking
Set reps
1 10
Workout Blocks
Lower Body Strength Level 1
Horizontal
DB Hip Hinge
Set reps Rest
1 8-12 30-60 sec
2 8-12 30-60 sec
3 8-12 30-60 sec
Wall Squat w/ Bum Touch
Set reps Rest
1 8-12 30-60 sec
2 8-12 30-60 sec
3 8-12 30-60 sec
DB Fwd Lunge
Set reps Rest
1 6-8 ea leg, alternating sides 30-60 sec
2 6-8 ea leg, alternating sides 30-60 sec
3 6-8 ea leg, alternating sides 30-60 sec
Side Squat with Shoulder and Bum Wall Touch
Set reps Rest
1 6-8 ea side 30-60 sec
2 6-8 ea side 30-60 sec
3 6-8 ea side 30-60 sec
Foundational Upper Body Strength Working Block
Horizontal
Elevated Push Up
Set reps Tempo Rest
1 10-12 controlled 1-2 min
2 10-12 controlled 1-2 min
3 10-12 controlled 1-2 min
DB Lawnmower Row
Set reps Tempo Rest
1 10-12 ea side controlled 1 min
2 10-12 ea side controlled 1 min
3 10-12 ea side controlled 1 min
DB OH Overhead Press
Set reps Tempo Rest
1 10-15 controlled 1 min
2 10-15 controlled 1 min
3 10-15 controlled 1 min
Bird Dog
Set reps Tempo Rest
1 4-5ea side, alternating controlled 30 sec
2 4-5ea side, alternating controlled 30 sec
3 4-5ea side, alternating controlled 30 sec
Cool Down Blocks
Cool Down Block
Horizontal
Stability Ball Child’s Pose
Set reps
1 10
90-90 Supine Pose
Set time
1 2 min

Whole Body Strength Level 1 – Angie Varca

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

This session practices the foundational strength skill of loading the hips properly. Movements with weight (unloaded) and without weight (unloaded) are practices, both in the sagittal plane (straight up and down) and in slightly odd positions to ensure the lower body can successfully capture and distribute force away from the knees and low back. For the upper body, pulling and pushing tasks are employed.

Warm-Up Blocks

Foundational Lower Body Strength Warmup
Circuit x 1

Use this block to prepare for a foundational strength workout by working through the key elements of movement preparation: fluid dynamics, small motor unit recruitment, excitation, and stimulation.

LAR ULT
Prone Push Back Squat
reps 8-10
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8-10

Modify as needed, using hands, chairs, etc to help the transition down to the ground. Hands may come down before knees if necessary.

ULT
Prisoner Runner’s Hinge
reps 5-6 ea leg
Set Reps
1 5-6 ea leg

If the single leg balance compromises the form, keep both feet on the ground and focus on placing as much weight on the forward foot as possible, while still going through the hip hinge.

GAR ULT
Low Scarecrow Wall Ward with Inhale
reps 10
Set Reps
1 10
GAR ULT
Single Arm/Single Leg Medial Wall Ward with Forced Exhale
reps 10
Stabilize the grounded foot, push with the hand opposite the raised leg.
Set Reps
1 10
LMT
Lateral Step Eye Tracking
reps 10
Set Reps
1 10

Substitute one of your dumbells for the sandbell.

Workout Blocks

Lower Body Strength Level 1
Horizontal Loading

LLT
DB Hip Hinge
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Rest
1 8-12 30-60 sec (h:m:s)
2 8-12 30-60 sec (h:m:s)
3 8-12 30-60 sec (h:m:s)
ULT
Wall Squat w/ Bum Touch
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Rest
1 8-12 30-60 sec (h:m:s)
2 8-12 30-60 sec (h:m:s)
3 8-12 30-60 sec (h:m:s)
LLT
DB Fwd Lunge
Bend your knee and hip to the same angle.
Set Reps Rest
1 6-8 ea leg, alternating sides 30-60 sec (h:m:s)
2 6-8 ea leg, alternating sides 30-60 sec (h:m:s)
3 6-8 ea leg, alternating sides 30-60 sec (h:m:s)

Elevation of the lunge is up to you. No need to get your knee on the ground.

UMT
Side Squat with Shoulder and Bum Wall Touch
Squat to the side and touch the wall at the same time with the hips and shoulders. Pelvis and shoulders should be facing straight ahead.
Set Reps Rest
1 6-8 ea side 30-60 sec (h:m:s)
2 6-8 ea side 30-60 sec (h:m:s)
3 6-8 ea side 30-60 sec (h:m:s)

Foundational Upper Body Strength Working Block
Horizontal Loading

Using 4Q, this block incorporates foundational strength tasks for improved health and life performance. Complete all 3 sets of each exercise before moving on. Allow for appropriate rest between each set.

ULT
Elevated Push Up
Set Reps Tempo Rest
1 10-12 Controlled 1-2 min (h:m:s)
2 10-12 Controlled 1-2 min (h:m:s)
3 10-12 Controlled 1-2 min (h:m:s)

This can be performed on a table-top or counter surface. Going to the ground and performing pushups from your knees is also appropriate. I want you to be able to achieve 10-12 reps but want it to feel challenging to get there.

LMT
DB Lawnmower Row
Set Reps Tempo Rest
1 10-12 ea side Controlled 1 min (h:m:s)
2 10-12 ea side Controlled 1 min (h:m:s)
3 10-12 ea side Controlled 1 min (h:m:s)

If you don't have a band, or a bike tire is too heavy, let me know and we can change exercises.

LLT
DB OH Overhead Press
Set Reps Tempo Rest
1 10-15 Controlled 1 min (h:m:s)
2 10-15 Controlled 1 min (h:m:s)
3 10-15 Controlled 1 min (h:m:s)
ULT
Bird Dog
Set Reps Tempo Rest
1 4-5ea side, alternating Controlled 30 sec (h:m:s)
2 4-5ea side, alternating Controlled 30 sec (h:m:s)
3 4-5ea side, alternating Controlled 30 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Spend a few minutes to recover from the session and initiate restorative breathing.

LAR ULT
Stability Ball Child’s Pose
Set Reps
1 10

Melt into this pose passively, but still complete reps to promote fluid exchange.

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2 min h:m:s