Workout Intro Session (Lily Hensel)
Warm-Up Blocks
Warm Up
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Active warm-up using controlled, fluid movements to take muscles and joints through a full range of motion, preparing the body for exercise by increasing blood flow, activating muscles, and improving flexibility
Interval cardio training consists of alternating short, intense bursts with brief recovery periods. Effective for improving cardiovascular fitness, increasing metabolism and enhancing endurance. Allows individuals to achieve significant benefits in shorter amount of time compared to traditional steady cardio workouts.
ULT
Hip Flexor Stretch – Half Kneeling
| Set | Reps | Hold |
|---|---|---|
| 1 | 7 each side | 5-7 sec h:m:s |
Dynamic Stretch:an active warm-up using controlled, fluid movements to take muscles and joints through a full range of motion, preparing the body for exercise by increasing blood flow, activating muscles, and improving flexibility
Workout Blocks
Functional Movement Training
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This Functional Movement Training Block will focus on LLT, ULT, UMT, LMT. Functional training focuses on movements that mimic sports and daily activities. It emphasizes exercises that uses multiple muscle chain movements and joints simultaneously. To improve overall strength, balance, coordination, and joint stability. This style of training helps people develop a better/natural way of moving and reducing the risk of injury.
LLT
Split Squat – Kettlebell
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 reps each side | Light | Controlled | 30 sec (h:m:s) |
| 2 | 15 reps each side | Light | Controlled | 30 sec (h:m:s) |
| 3 | 10 reps each side | Moderate | Controlled | 45 sec (h:m:s) |
Hold one kettlebell in each hand at your sides (farmer’s carry position).
Step one foot forward and one foot back into a split stance
Front foot flat, heel grounded
Back foot on the ball of the foot, heel lifted.Slow down on the way down, powerful on the way up
Chest tall, core tight
Drive through the front heel
LLT
Goblet Squat To Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 13 | Moderate | Controlled | 30 sec (h:m:s) |
The kettlebell squat is a great exercise for building strength in your legs, glutes, and core while improving balance and posture.
LLT
Push-Up to Renegade Row
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 12 | Light | Controlled | 30 sec (h:m:s) |
The push-up to renegade row is a full-body exercise that combines a push-up with a rowing movement, working the chest, shoulders, arms, back, and core.
Place two dumbbells shoulder-width apart. 1. Start in a high plank position with your hands gripping the weights, arms straight, and shoulders stacked over your wrists. Your body should form a straight line from head to heels, feet slightly wider than hip-width for balance.
Machines
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Major Muscle groups will get 3 -6 sets, to enhance strength and myofibrillar hypertrophy. An additional 2-5 reps will be completed at the last set of the exercise for sarcoplasmic hypertrophy and improved lactate buffering, if load is increased reps will be reduced.
Standing Bicep Curl to OH Press
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Moderate | Controlled | 30 sec (h:m:s) |
The primary movers of the overhead press are the deltoids triceps and traps while other muscles like the pecs, serratus anterior assist
LLT
Tricep Extensions
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 15 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 20 | Moderate | Controlled | 45 sec (h:m:s) |
Tricep extensions are an effective exercise for strengthening the muscles on the back of your upper arms.
Keep your elbows tucked in, not flaring outward.
Avoid arching your lower back, keep your core engaged
LLT
Front to Lateral Delt Raises
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 13 | Light | Controlled | 30 sec (h:m:s) |
| 2 | 13 | Light | Controlled | 30 sec (h:m:s) |
| 3 | 16 | Light | Controlled | 45 sec (h:m:s) |
The key is to lead with your elbows and stop the movement once they reach shoulder height. This variation still activates the medial deltoid without putting the shoulders in a compromised position