LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Lower body activation
Horizontal
Rub and Scrub Knee
Set time
1 30 secs
Rub and Scrub Pelvis
Set time
1 30 sec
Prisoner Runner’s Hinge
Set reps
1 10 each side
Hip and Low Back Activation – Bent Walk with Knee Band
Set reps load
1 10 light
Mini Band Rotational Ward Quick Release
Set reps load
1 10 each side light
Eye Tracking Reverse Lunge
Set reps
1 10 each side
Workout Blocks
Superset 1 - Hip Thrusts ---> Rotational Step to Squat
Superset x 4
Hip Thrusts
Set reps load Tempo Rest
1 15 moderate controlled 0
2 15 moderate controlled 0
3 15 moderate controlled 0
4 15 moderate controlled 0
Rotational Step to Squat
Set reps Tempo Rest
1 12 fast 60-90
2 12 fast 60-90
3 12 fast 60-90
4 12 fast 60-90
Superset 2 - Alt Reverse Lunge with Touch ----->2-outs-2 ins
Superset x 4
Alternating Reverse Lunge with Touch
Set reps Tempo Rest
1 20 controlled 0
2 20 controlled 0
3 20 controlled 0
4 20 controlled 0
2-Out-2 Ins
Set reps Tempo Rest
1 15 fast 60-90
2 15 fast 60-90
3 15 fast 60-90
4 15 fast 60-90
Superset 3 - Banded Abductions ----> Loaded Plyo Squats
Superset x 4
Banded Abductions
Set reps load Tempo Rest
1 20 moderate controlled 0
2 20 moderate controlled 0
3 20 moderate controlled 0
4 20 moderate controlled 0
Loaded Plyo Squats
Set reps weight_lbs Tempo Rest
1 20 5 controlled 60-90
2 20 5 controlled 60-90
3 20 5 controlled 60-90
4 20 5 controlled 60-90
Superset 4 - Banded Glute Kickbacks ---->Loaded Arrow Shuffle
Superset x 4
Banded Glute Kickbacks
Set reps load Tempo Rest
1 12 each moderate controlled 0
2 12 each moderate controlled 0
3 12 each moderate controlled 0
4 12 each moderate controlled 0
Loaded Arrow Shuffle
Set reps load Tempo Rest
1 10 moderate fast 60-90
2 10 moderate fast 60-90
3 10 moderate fast 60-90
4 10 moderate fast 60-90
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps Tempo
1 2 mins controlled
Child’s Pose to Cobra
Set time Tempo
1 2 mins controlled

Day 1 Glutes/Plyo

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

4 Supersets, targeting the glutes mixed with plyometrics and movement training. Perform 3-4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets.

Warm-Up Blocks

Lower body activation
Horizontal Loading

Activation Block for lower body strength day

Rub and Scrub Knee
Set Time
1 30 secs h:m:s
Rub and Scrub Pelvis
Set Time
1 30 sec h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 10 each side
LLT
Hip and Low Back Activation – Bent Walk with Knee Band
Set Reps Load
1 10 Light
LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 10 each side Light
ULT
Eye Tracking Reverse Lunge
Set Reps
1 10 each side

Workout Blocks

Superset 1 - Hip Thrusts ---> Rotational Step to Squat
Superset x 4

Perform 3-4 rounds as time allows. Little rest as possible between exercises. Rest 60-90 seconds between each set.

LLT
Hip Thrusts
reps 15
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 15 Moderate Controlled 0 (h:m:s)
2 15 Moderate Controlled 0 (h:m:s)
3 15 Moderate Controlled 0 (h:m:s)
4 15 Moderate Controlled 0 (h:m:s)
UMT
Rotational Step to Squat
reps 12
Tempo fast
Rest 60-90
Works the legs while emphasizing transverse plane movement
Set Reps Tempo Rest
1 12 Fast 60-90 (h:m:s)
2 12 Fast 60-90 (h:m:s)
3 12 Fast 60-90 (h:m:s)
4 12 Fast 60-90 (h:m:s)

Superset 2 - Alt Reverse Lunge with Touch ----->2-outs-2 ins
Superset x 4

Perform 3-4 rounds as time allows. Little rest as possible between exercises. Rest 60-90 seconds between each set.

ULT
Alternating Reverse Lunge with Touch
reps 20
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 20 Controlled 0 (h:m:s)
2 20 Controlled 0 (h:m:s)
3 20 Controlled 0 (h:m:s)
4 20 Controlled 0 (h:m:s)
ULT
2-Out-2 Ins
reps 15
Tempo fast
Rest 60-90
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Reps Tempo Rest
1 15 Fast 60-90 (h:m:s)
2 15 Fast 60-90 (h:m:s)
3 15 Fast 60-90 (h:m:s)
4 15 Fast 60-90 (h:m:s)

Superset 3 - Banded Abductions ----> Loaded Plyo Squats
Superset x 4

Perform 3-4 rounds as time allows. Little rest as possible between exercises. Rest 60-90 seconds between each set.

LLT
Banded Abductions
reps 20
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 20 Moderate Controlled 0 (h:m:s)
2 20 Moderate Controlled 0 (h:m:s)
3 20 Moderate Controlled 0 (h:m:s)
4 20 Moderate Controlled 0 (h:m:s)
LLT
Loaded Plyo Squats
reps 20
weight_lbs 5
Tempo controlled
Rest 60-90
Enhances quickness and neuromuscular control in the sagittal plane while under load.
Set Reps Weight Tempo Rest
1 20 5 lbs Controlled 60-90 (h:m:s)
2 20 5 lbs Controlled 60-90 (h:m:s)
3 20 5 lbs Controlled 60-90 (h:m:s)
4 20 5 lbs Controlled 60-90 (h:m:s)

Superset 4 - Banded Glute Kickbacks ---->Loaded Arrow Shuffle
Superset x 4

Perform 3-4 rounds as time allows. Little rest as possible between exercises. Rest 60-90 seconds between each set.

LLT
Banded Glute Kickbacks
reps 12 each
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 12 each Moderate Controlled 0 (h:m:s)
2 12 each Moderate Controlled 0 (h:m:s)
3 12 each Moderate Controlled 0 (h:m:s)
4 12 each Moderate Controlled 0 (h:m:s)
LMT
Loaded Arrow Shuffle
reps 10
load moderate
Tempo fast
Rest 60-90
Develops frontal and transverse plane agility in the lateral direction while under load.
Set Reps Load Tempo Rest
1 10 Moderate Fast 60-90 (h:m:s)
2 10 Moderate Fast 60-90 (h:m:s)
3 10 Moderate Fast 60-90 (h:m:s)
4 10 Moderate Fast 60-90 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Restore tissues and joints

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps Tempo
1 2 mins Controlled
ULT
Child’s Pose to Cobra
Set Time Tempo
1 2 mins h:m:s Controlled