Set	time
1	+/- 3 mins

Set	reps	weight_lbs
1	9	5-7 lbs in each hand

Set	time	load	Tempo	Rest
1	20s	moderate	fast	40s
2	20s	moderate	fast	40s
3	20s	moderate	fast	40s
4	20s	moderate	fast	40s
5	20s	moderate	fast	40s

Set	time	load	Tempo	Rest
1	20s	moderate	fast	40s
2	20s	moderate	fast	40s
3	20s	moderate	fast	40s
4	20s	moderate	fast	40s
5	20s	moderate	fast	40s

Set	time	Tempo	Rest
1	20s	fast	40s
2	20s	fast	40s
3	20s	fast	40s
4	20s	fast	40s
5	20s	fast	40s

Set	time	Tempo	Rest
1	20s	fast	40s
2	20s	fast	40s
3	20s	fast	40s
4	20s	fast	40s
5	20s	fast	40s

Set	time	intensity	Rest
1	20 s	95%	40 sec
2	20 s	95%	40 sec
3	20 s	95%	40 sec
4	20 s	95%	40 sec
5	20 s	95%	40 sec

Set	time	Rest
1	60 ea	20

RG-L2- 20:40 PHA and Cyclical Bike – HIIT

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Early morning workout, to wake up the senses and get the fluid flowing in preparation for an active day at work. The main working block alternates between upper and lower body at high intervals with intentional recovery or active recovery so that your body can replenish its fuel supply to help you complete an effective heart pumping, and muscle strengthening workout.

Warm-Up Blocks

7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

Whole body Warm up to prepare you for this training session. Use your barbell bar instead of the ViPR. This is not a full sized Barbell. Use a miniband that is very strong.

Rub and Scrub Pelvis

Set	Time
1	+/- 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors.

LAR ULT
Prone Push Back Squat

Perform the exercise off of a small bench or chair if you can't get to the ground.

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments.
Hold the crouched squat position for a few moments before standing up.

LLT
ViPR PRO Pre Position Triplane Foot Reaches

Set	Reps
1	9 3xfront, 3 x side, 3 x back

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions. Use your Barbell instead of the ViPR

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Weight
1	9	5-7 Lbs In Each Hand lbs

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Dual Mini Band Side Shuffle

Set	Reps
1	6x (3 to right, 3 to left )

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.
Keep the miniband taught.

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

AHHPS HIIT PHA - Power 20:40 for 20 Sets
Giant Set x 5

Perform these 4 Power exercises for 20s each in a circuit fashion, resting 40s between exercises. Go all out with each exercise and if you feel like your power output is diminishing, you can increase the rest time to 60-90s. The goal over time is to try and complete 20sets of this routine while maintaining a high power output throughout.

LLT
Explosive Squat Press

time 20s

load moderate

Tempo fast

Rest 40s

Set	Time	Load	Tempo	Rest
1	20s h:m:s	Moderate	Fast	40s (h:m:s)
2	20s h:m:s	Moderate	Fast	40s (h:m:s)
3	20s h:m:s	Moderate	Fast	40s (h:m:s)
4	20s h:m:s	Moderate	Fast	40s (h:m:s)
5	20s h:m:s	Moderate	Fast	40s (h:m:s)

Challenge: How many reps can you perform in 20s? Use the BOSU for the 40 sec rest periods in an up up down down stepping pattern.

LMT
Rotational Slam

time 20s

load moderate

Tempo fast

Rest 40s

Set	Time	Load	Tempo	Rest
1	20s h:m:s	Moderate	Fast	40s (h:m:s)
2	20s h:m:s	Moderate	Fast	40s (h:m:s)
3	20s h:m:s	Moderate	Fast	40s (h:m:s)
4	20s h:m:s	Moderate	Fast	40s (h:m:s)
5	20s h:m:s	Moderate	Fast	40s (h:m:s)

Make sure to alternate sides.
Pivot feet.
Use the BOSU for the 40 sec rest periods in an up up down down stepping pattern.

ULT
Prone Hand Over the lines Side

time 20s

Tempo fast

Rest 40s

Develops fine motor control at the hands and primes the body for coordinated use of them.

Set	Time	Tempo	Rest
1	20s h:m:s	Fast	40s (h:m:s)
2	20s h:m:s	Fast	40s (h:m:s)
3	20s h:m:s	Fast	40s (h:m:s)
4	20s h:m:s	Fast	40s (h:m:s)
5	20s h:m:s	Fast	40s (h:m:s)

UMT
Shuffle w Transverse Breakdown

time 20s

Tempo fast

Rest 40s

Enhances frontal and transverse plane agility in the lateral direction.

Set	Time	Tempo	Rest
1	20s h:m:s	Fast	40s (h:m:s)
2	20s h:m:s	Fast	40s (h:m:s)
3	20s h:m:s	Fast	40s (h:m:s)
4	20s h:m:s	Fast	40s (h:m:s)
5	20s h:m:s	Fast	40s (h:m:s)

RG Short Duration Cyclical HIIT: Bike
Horizontal Loading

Ride at a 95% effort for 20 sec followed by a light ride (below 40%) for 40 sec

5 Intervals = 5 min total

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time	Intensity	Rest
1	20 s h:m:s	95% RPE	40 sec (h:m:s)
2	20 s h:m:s	95% RPE	40 sec (h:m:s)
3	20 s h:m:s	95% RPE	40 sec (h:m:s)
4	20 s h:m:s	95% RPE	40 sec (h:m:s)
5	20 s h:m:s	95% RPE	40 sec (h:m:s)

Cool Down Blocks

Post Work Out Stretching
Circuit x 1

Do this recovery block to enhance your recovery post work out.

GPR
4:7:8 Parasympathetic Breathing

reps 10

1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.

Set	Reps
1	10

LAR ULT
Seated 90-90 Stretch

time 60 ea

Rest 20

Stretch for the hips

Set	Time	Rest
1	60 ea h:m:s	20 (h:m:s)

ULT
IR Active Hamstring Stretch

reps 10

Set	Reps
1	10

LAR ULT
Quadruped Medial Hip Stretch

reps 10

Set	Reps
1	10

LMT
Loaded Rotational Hip Flexor Stretch

reps 10

Set	Reps
1	10

loaded or unloaded if you wish

Warm-Up Blocks

7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

Rub and Scrub Pelvis

LAR ULT Prone Push Back Squat

LLT ViPR PRO Pre Position Triplane Foot Reaches

LMT DB Multi-planar Lunge with Reaches

LMT Dual Mini Band Side Shuffle

LLT Shoulder Activation: 1-Arm Band Resisted Ward Walk

UMT Eye Tracking Rotational Jump

AHHPS HIIT PHA - Power 20:40 for 20 Sets Giant Set x 5

LLT Explosive Squat Press time 20s load moderate Tempo fast Rest 40s

LMT Rotational Slam time 20s load moderate Tempo fast Rest 40s

ULT Prone Hand Over the lines Side time 20s Tempo fast Rest 40s

UMT Shuffle w Transverse Breakdown time 20s Tempo fast Rest 40s

RG Short Duration Cyclical HIIT: Bike Horizontal Loading

LLT Stationary Bike