LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warm up Block (4Q HIIT Mesocycle 1)
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time Tempo
1 30 fast
Upward Downward Dog
Set reps Tempo
1 10 controlled
Reverse Lunge w/ OH Reach
Set reps Tempo
1 10 controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 controlled
Ward Lateral Skater
Set time Tempo
1 0:1:00 controlled
Workout Blocks
4Q HIIT WB Strength (Circuit A)
Circuit x 3
BB Front Squat Wide Stance
Set reps load Tempo Rest
1 20 moderate controlled 60s
2 20 heavy controlled 60s
3 20 heavy controlled 60s
Push Up
Set reps load Tempo Rest
1 20 light controlled 60s
2 20 heavy controlled 60s
3 20 heavy controlled 60s
DB Staggered Unilateral OH Press with Rotation
Set time load Tempo Rest
1 60s moderate controlled 60s
2 60s heavy controlled 60s
3 60s heavy controlled 60s
Crawl with Turn
Set time Tempo Rest
1 60s controlled 60s
2 60s controlled 60s
3 60s controlled 60s
4Q HIIT WB Strength (Circuit B)
Circuit x 3
DB Reverse Lunge to 1 Arm SL OH Press
Set time load Tempo Rest
1 60s moderate controlled 0:0:60
2 60s moderate controlled 0:0:60
3 60s moderate controlled 0:0:60
Neutral Grip Pull Up
Set time load Tempo Rest
1 0:0:60 light controlled 0:0:60
2 0:0:60 light controlled 0:0:60
3 0:0:60 light controlled 0:0:60
ViPR PRO Lateral Lunge with Anterior Shift
Set time load Tempo Rest
1 0:0:60 moderate controlled 0:0:60
2 0:0:60 moderate controlled 0:0:60
3 0:0:60 moderate controlled 0:0:60
Lizard Crawl
Set time load Tempo Rest
1 0:0:60 light controlled 0:0:60
2 0:0:60 light controlled 0:0:60
3 0:0:60 light controlled 0:0:60
Cool Down Blocks
Restorative Poses with 4-Cycle Breathing
Horizontal
Stability Ball Child’s Pose
Set reps time Tempo
1 4 15s 4:2:8
Self-Massage: Lower Leg
Set time
1 0:0:60
Self-Massage: T-Spine
Set time
1 0:0:60
Weighted Belly Breathing
Set time load Tempo
1 0:0:60 light 4:2:8

4Q HIIT – Whole Body Foundational Strength (1A)

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

Variable Local Endurance, Enhance Motor Learning

Warm-Up Blocks

Warm up Block (4Q HIIT Mesocycle 1)
Horizontal Loading

5 min

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time Tempo
1 30 h:m:s Fast

30 sec each leg

LAR ULT
Upward Downward Dog
Set Reps Tempo
1 10 Controlled
ULT
Reverse Lunge w/ OH Reach
Set Reps Tempo
1 10 Controlled

10 reps each leg

UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 Controlled

10 reps each side

LMT
Ward Lateral Skater
A full body exercise that enhances dynamic balance in the frontal plane.
Set Time Tempo
1 0:1:00 h:m:s Controlled

30 seconds each side

Workout Blocks

4Q HIIT WB Strength (Circuit A)
Circuit x 3

- Perform entire circuit with minimal rest between exercises (up to 60s)
- Setup should be 2 minutes max per circuit
- Circuit Interval Training for O2 efficiency, increased fat burning, systemic endurance
- 1:1 (Work:Rest), Circuit exercises (Stations)
- each exercise can be 60sec or 20 reps

LLT
BB Front Squat Wide Stance
reps 20
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 20 Moderate Controlled 60s (h:m:s)
2 20 Heavy Controlled 60s (h:m:s)
3 20 Heavy Controlled 60s (h:m:s)
ULT
Push Up
reps 20
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 20 Light Controlled 60s (h:m:s)
2 20 Heavy Controlled 60s (h:m:s)
3 20 Heavy Controlled 60s (h:m:s)
LMT
DB Staggered Unilateral OH Press with Rotation
time 60s
load moderate
Tempo controlled
Rest 60s
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 60s (h:m:s)
2 60s h:m:s Heavy Controlled 60s (h:m:s)
3 60s h:m:s Heavy Controlled 60s (h:m:s)

switch arms at 30 sec

UMT
Crawl with Turn
time 60s
Tempo controlled
Rest 60s
Set Time Tempo Rest
1 60s h:m:s Controlled 60s (h:m:s)
2 60s h:m:s Controlled 60s (h:m:s)
3 60s h:m:s Controlled 60s (h:m:s)

4Q HIIT WB Strength (Circuit B)
Circuit x 3

- Perform entire circuit with minimal rest between exercises (up to 60s)
- Setup should be 2 minutes max per circuit
- Circuit Interval Training for O2 efficiency, increased fat burning, systemic endurance
- 1:1 (Work:Rest), Circuit exercises (Stations)
- each exercise can be 60sec or 20 reps

LLT
DB Reverse Lunge to 1 Arm SL OH Press
time 60s
load moderate
Tempo controlled
Rest 0:0:60
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 0:0:60 (h:m:s)
2 60s h:m:s Moderate Controlled 0:0:60 (h:m:s)
3 60s h:m:s Moderate Controlled 0:0:60 (h:m:s)

Switch sides at 30 sec

ULT
Neutral Grip Pull Up
time 0:0:60
load light
Tempo controlled
Rest 0:0:60
Set Time Load Tempo Rest
1 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)
2 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)
3 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)
LMT
ViPR PRO Lateral Lunge with Anterior Shift
time 0:0:60
load moderate
Tempo controlled
Rest 0:0:60
Set Time Load Tempo Rest
1 0:0:60 h:m:s Moderate Controlled 0:0:60 (h:m:s)
2 0:0:60 h:m:s Moderate Controlled 0:0:60 (h:m:s)
3 0:0:60 h:m:s Moderate Controlled 0:0:60 (h:m:s)
UMT
Lizard Crawl
time 0:0:60
load light
Tempo controlled
Rest 0:0:60
Set Time Load Tempo Rest
1 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)
2 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)
3 0:0:60 h:m:s Light Controlled 0:0:60 (h:m:s)

Cool Down Blocks

Restorative Poses with 4-Cycle Breathing
Horizontal Loading

5-min

LAR ULT
Stability Ball Child’s Pose
Set Reps Time Tempo
1 4 15s h:m:s 4:2:8

4 cycle breathing

LAR
Self-Massage: Lower Leg
"How-to" on Self-Massage for the Lower Leg
Set Time
1 0:0:60 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 0:0:60 h:m:s
GAR LLT
Weighted Belly Breathing
Set Time Load Tempo
1 0:0:60 h:m:s Light 4:2:8