LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
MOVE HYBRID Foot/Hip Warm-Up
Horizontal
Rub and Scrub Plantar Fascia
Set time
1 20 sec. ea
Rub and Scrub Pelvis
Set time
1 20 sec. ea
Ankle Rub + Scrub
Set time
1 20 sec. ea
Runner’s Hinge Ball Knee Drive
Set reps
1 5 ea
MOVE Big Toe Corkscrew to Ant. Reach
Set reps
1 5 ea
MOVE Heel Sit to Front Lunge
Set reps
1 5 ea
MOVE Kneeling Uncommon Hip Shift Matrix
Set reps
1 3 ea
World’s Greatest Stretch
Set reps
1 5 ea
Open Chain Hip Internal Rotation Quick Release
Set reps
1 5 ea
Workout Blocks
MOVE HIIT WBI Modified Tabata 1 – ULT
Superset x 4
MOVE JG Assisted Continuous Jump
Set time intensity Tempo Rest
1 20 sec. 8-9 fast 10 sec
2 20 sec. 8-9 fast 10 sec
3 20 sec. 8-9 fast 10 sec
4 20 sec. 8-9 fast 10 sec
MOVE Ant./Post Pivot Lunge w/BLH Swing
Set time intensity Tempo Rest
1 20 sec. 8-9 fast 10 sec
2 20 sec. 8-9 fast 10 sec
3 20 sec. 8-9 fast 10 sec
4 20 sec. 8-9 fast 4:00 min
MOVE – HIIT WBI Modified Tabata 2
Superset x 4
MOVE VIPRPRO Lateral Shuffle Tilt
Set time intensity Tempo Rest
1 20 sec 8-9 fast 10 sec
2 20 sec 8-9 fast 10 sec
3 20 sec 8-9 fast 10 sec
4 20 sec 8-9 fast 10 sec
MOVE CB Swing & Pause
Set time intensity Tempo Rest
1 20 sec. 8-9 fast 10 sec.
2 20 sec. 8-9 fast 10 sec.
3 20 sec. 8-9 fast 10 sec.
4 20 sec. 8-9 fast 4:00 min
MOVE HIIT WBI Modified Tabata 3
Superset x 4
MOVE VIPRPRO Push Press
Set time intensity Tempo Rest
1 20 sec 8-9 fast 10 sec
2 20 sec 8-9 fast 10 sec
3 20 sec 8-9 fast 10 sec
4 20 sec 8-9 fast 10 sec
MOVE Linear Split Catch w/Arm Twist @ Chest
Set time intensity Tempo Rest
1 20 sec. 8-9 fast 10 sec.
2 20 sec. 8-9 fast 10 sec.
3 20 sec. 8-9 fast 10 sec.
4 20 sec. 8-9 fast 4:00 min
MOVE HIIT WBI Modified Tabata 4
Superset x 4
MOVE Lateral Bound Continuous w/Cross Reach
Set time intensity Tempo Rest
1 20 sec. 8-9 fast 10 sec.
2 20 sec. 8-9 fast 10 sec.
3 20 sec. 8-9 fast 10 sec.
4 20 sec. 8-9 fast 10 sec.
MOVE Elb. & Ft, Crawl
Set time intensity Tempo Rest
1 20 sec. 8-9 controlled 10 sec.
2 20 sec. 8-9 controlled 10 sec.
3 20 sec. 8-9 controlled 10 sec.
4 20 sec. 8-9 controlled 10 sec.
Cool Down Blocks
[MOVE} Restoration/Recovery 2 Drills
Horizontal
Double Leg Restorative Pose
Set time
1 2:00
Weighted Belly Breathing
Set time
1 2:00 min

MOVE HIIT WBI Modified Tabata’s

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

This is a High Intensity workout utilizing a modified tabata protocol, which is 20 seconds of hard work followed by 10 seconds of rest. There are 4 different blocks with 2 exercises in each block. We have various movement patterns that integrate the Whole Body. Each block of work takes 4 minutes. At the conclusion of a block Rest 4 minutes! The rest can be passive (sitting, lying down, standing) or active (light walk, very light, stable self selected stretch).

The total duration of work is 16 minutes of intense work. You should work very hard but NOT a maximal effort.

Warm-Up Blocks

MOVE HYBRID Foot/Hip Warm-Up
Horizontal Loading

Prepare the body with this foot and hip warmup.

Rub and Scrub Plantar Fascia
Set Time
1 20 sec. ea h:m:s
Rub and Scrub Pelvis
Set Time
1 20 sec. ea h:m:s

Right Hip, Left Hip, Tailbone

ULT
Ankle Rub + Scrub
Set Time
1 20 sec. ea h:m:s
LLT
Runner’s Hinge Ball Knee Drive
Set Reps
1 5 ea
ULT
MOVE Big Toe Corkscrew to Ant. Reach
Set Reps
1 5 ea
ULT
MOVE Heel Sit to Front Lunge
Set Reps
1 5 ea
UMT
MOVE Kneeling Uncommon Hip Shift Matrix
Set Reps
1 3 ea
UMT
World’s Greatest Stretch
Set Reps
1 5 ea
ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5 ea

Workout Blocks

MOVE HIIT WBI Modified Tabata 1 – ULT
Superset x 4

This is a modified tabata protocol. We will be performing exercise 1 then a short rest, then exercise 2 another short rest. This pattern repeats for 3 more rounds. You will do 4 rounds total. This lasts 4 minutes. At the conclusion of round 4, Rest 4 minutes! The rest can be passive (sitting) or active (light walk).

You should work very hard but NOT a maximal effort.

ULT
MOVE JG Assisted Continuous Jump
time 20 sec.
intensity 8-9
Tempo fast
Rest 10 sec
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
2 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
3 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
4 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
ULT
MOVE Ant./Post Pivot Lunge w/BLH Swing
time 20 sec.
intensity 8-9
Tempo fast
Rest 10 sec
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
2 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
3 20 sec. h:m:s 8-9 RPE Fast 10 sec (h:m:s)
4 20 sec. h:m:s 8-9 RPE Fast 4:00 min (h:m:s)

Switch legs at the 10 sec mark.

MOVE – HIIT WBI Modified Tabata 2
Superset x 4

This is a modified tabata protocol. We will be performing exercise 1 then a short rest, then exercise 2 another short rest. This pattern repeats for 3 more rounds. You will do 4 rounds total. This lasts 4 minutes. At the conclusion of round 4, Rest 4 minutes! The rest can be passive (sitting) or active (light walk).

You should work very hard but NOT a maximal effort.

LMT
MOVE VIPRPRO Lateral Shuffle Tilt
time 20 sec
intensity 8-9
Tempo fast
Rest 10 sec
Set Time Intensity Tempo Rest
1 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
2 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
3 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
4 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
LMT
MOVE CB Swing & Pause
time 20 sec.
intensity 8-9
Tempo fast
Rest 10 sec.
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
2 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
3 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
4 20 sec. h:m:s 8-9 RPE Fast 4:00 min (h:m:s)

Use a light to moderate size MB approximately 8-10 lbs. VIPR PRO would be a great substitute as well. 4-6 kg.

MOVE HIIT WBI Modified Tabata 3
Superset x 4

This is a modified tabata protocol. We will be performing exercise 1 then a short rest, then exercise 2 another short rest. This pattern repeats for 3 more rounds. You will do 4 rounds total. This lasts 4 minutes. At the conclusion of round 4, Rest 4 minutes! The rest can be passive (sitting) or active (light walk).

You should work very hard but NOT a maximal effort.

LLT
MOVE VIPRPRO Push Press
time 20 sec
intensity 8-9
Tempo fast
Rest 10 sec
Set Time Intensity Tempo Rest
1 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
2 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
3 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)
4 20 sec h:m:s 8-9 RPE Fast 10 sec (h:m:s)

Choose a moderate to heavy (8-12 kg) VIPR. Move it fast but be in control.

UMT
MOVE Linear Split Catch w/Arm Twist @ Chest
time 20 sec.
intensity 8-9
Tempo fast
Rest 10 sec.
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
2 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
3 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
4 20 sec. h:m:s 8-9 RPE Fast 4:00 min (h:m:s)

After the split catch, quickly retreat and alternate legs. Move at a fast and dynamic pace but controlling movement.

MOVE HIIT WBI Modified Tabata 4
Superset x 4

This is a modified tabata protocol. We will be performing exercise 1 then a short rest, then exercise 2 another short rest. This pattern repeats for 3 more rounds. You will do 4 rounds total. This lasts 4 minutes. At the conclusion of round 4, Rest 4 minutes! The rest can be passive (sitting) or active (light walk).

You should work very hard but NOT a maximal effort.

LMT
MOVE Lateral Bound Continuous w/Cross Reach
time 20 sec.
intensity 8-9
Tempo fast
Rest 10 sec.
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
2 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
3 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)
4 20 sec. h:m:s 8-9 RPE Fast 10 sec. (h:m:s)

Right Arm Only. Aim for 2-3 Reps only.

ULT
MOVE Elb. & Ft, Crawl
time 20 sec.
intensity 8-9
Tempo controlled
Rest 10 sec.
Set Time Intensity Tempo Rest
1 20 sec. h:m:s 8-9 RPE Controlled 10 sec. (h:m:s)
2 20 sec. h:m:s 8-9 RPE Controlled 10 sec. (h:m:s)
3 20 sec. h:m:s 8-9 RPE Controlled 10 sec. (h:m:s)
4 20 sec. h:m:s 8-9 RPE Controlled 10 sec. (h:m:s)

Cool Down Blocks

[MOVE} Restoration/Recovery 2 Drills
Horizontal Loading

Our final block of work, we incorporate various drills to start the restoration process and return the body to a relaxed state.

UMT
Double Leg Restorative Pose
Set Time
1 2:00 h:m:s
GAR LLT
Weighted Belly Breathing
Set Time
1 2:00 min h:m:s