CBS lower body ( glutes)& Upper body ( chest)
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical

CBS lower body ( glutes)& Upper body ( chest)

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

Strength Endurance: Super Set LLT /ULT paired with UMT/LMT

6-8 Reps ( linear) >>>>10 reps ( movement)

Warm-Up Blocks

Warmup Block
Horizontal Loading

CBS lower body ( glutes)& Upper body ( chest)
Strength Endurance: Super Set LLT /ULT paired with UMT/LMT 6-8 Reps ( linear) >>>>10 reps ( movement)
Set Reps
1 10

CBS Hip Mobility
Horizontal Loading

4Q

ULT
IR Active Hamstring Stretch
Set Reps
1 5
UMT
Kneeling Zig Zag G2S
Set Reps
1 5
UMT
Prone T-Spine Rotation
Set Reps
1 3
LMT
Band Step Type 2 Reaches
Set Reps
1 3
LMT
MB Split Stance Medial Reach
Activation for Feet and lateral Hip
Set Reps
1 3
LMT
ViPR PRO Staggered Rotational Reach Backs
Set Reps
1 3

Workout Blocks

Hip
Superset x 1

Super Set LLT & UMT

LLT
KB Goblet Sumo Squat
reps 8
Set Reps
1 8
2 8
3 8
UMT
Rotational Squat
reps 10
Set Reps
1 10
2 10
3 10

Chest
Superset x 1

Super Set Ult & Lmt

ULT
Alternating Forward Lunge Wall Push
reps 8
Set Reps
1 8
2 8
3 8
LMT
ViPR PRO Shuffle Chest Press
reps 10
Develops linear acceleration and speed in the frontal plane with load moving in the forward direction.
Set Reps
1 10
2 10
3 10

Cool Down Blocks

Cool Down Block
Tri-Set x 1

focus on lower body/upper body mobility/flexibility ULT / UMT

LAR ULT
Quadruped Medial Hip Stretch
reps 3
Set Reps
1 3
UMT
Prone T-Spine Rotation
reps 3
Set Reps
1 3
GPR ULT
90-90 Supine Pose
reps 10
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 10