LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Movement Prep
Horizontal
Lying Extension with Lateral Flexion
Set reps
1 1-2 min
World’s Greatest Stretch
Set reps Tempo Rest
1 5 s/side controlled 20s
Child’s Pose Stretch
Set reps
1 5
Dual Mini Band Side Shuffle
Set reps
1 10 s/sides
Alternating Single Leg RDL to Knee Hug
Set reps Tempo Rest
1 5 s/side controlled 20s
Workout Blocks
Tri-Set: Lunge, Push, Squat
Superset x 3
DB Fwd Lunge
Set reps Tempo Rest
1 10 s/sides controlled 2-3 min
2 10 s/sides controlled 2-3 min
3 10 s/sides controlled 2-3 min
Floor Glute Bridge with Chest Press
Set reps Tempo Rest
1 12 controlled 2-3 min
2 12 controlled 2-3 min
3 12 controlled 2-3 min
Bodyweight Squat
Set reps Tempo Rest
1 15 controlled 90s
2 15 controlled 90s
3 12 controlled 90s
Tri-Set: Pull, Hinge, Core
Tri-Set x 3
Banded Rows
Set reps Tempo Rest
1 20 controlled 1-3 min
2 20 controlled 1-3 min
3 20 or AMRAP controlled 1-3 min
Single Leg Glute Bridge
Set reps Tempo Rest
1 10 s/sides controlled 1-3 min
2 10 s/sides controlled 1-3 min
3 10 s/sides controlled 1-3 min
Banded Dead Bug
Set reps Tempo Rest
1 15 controlled 90s
2 15 controlled 90s
3 15 or 45 secs controlled 90s
9 Minute HIIT
Tri-Set x 3
Flutter Kicks
Set reps Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
3 30s controlled 30s
Side-Lying Clamshell
Set reps Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
3 30s controlled 30s
Superman
Set reps Hold Rest
1 30s 30s
2 30s 30s
3 30s 30s
Cool Down Blocks
Recovery
Horizontal
Pigeon Pose
Set reps Tempo
1 1 min controlled
Child’s Pose Walk
Set reps Tempo
1 5 controlled
T Spine Mobility Thread The Needle Reach
Set time
1 30s
Low Atomic Frog
Set time
1 30s

Total Body Strength

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

Warm-Up Blocks

Movement Prep
Horizontal Loading

UMT
Lying Extension with Lateral Flexion
Set Reps
1 1-2 min
UMT
World’s Greatest Stretch
Set Reps Tempo Rest
1 5 s/side Controlled 20s (h:m:s)
ULT
Child’s Pose Stretch
Set Reps
1 5
LMT
Dual Mini Band Side Shuffle
Activation for the Hips (Medial and Lateral)
Set Reps
1 10 s/sides
ULT
Alternating Single Leg RDL to Knee Hug
Set Reps Tempo Rest
1 5 s/side Controlled 20s (h:m:s)

Workout Blocks

Tri-Set: Lunge, Push, Squat
Superset x 3

LLT
DB Fwd Lunge
reps 10 s/sides
Tempo controlled
Rest 2-3 min
Bend your knee and hip to the same angle.
Set Reps Tempo Rest
1 10 s/sides Controlled 2-3 min (h:m:s)
2 10 s/sides Controlled 2-3 min (h:m:s)
3 10 s/sides Controlled 2-3 min (h:m:s)
LLT
Floor Glute Bridge with Chest Press
reps 12
Tempo controlled
Rest 2-3 min
Set Reps Tempo Rest
1 12 Controlled 2-3 min (h:m:s)
2 12 Controlled 2-3 min (h:m:s)
3 12 Controlled 2-3 min (h:m:s)
ULT
Bodyweight Squat
reps 15
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 15 Controlled 90s (h:m:s)
2 15 Controlled 90s (h:m:s)
3 12 Controlled 90s (h:m:s)

To increase intensity:

Add band around knees

Slow down tempo in down portion of squat
- 3 secs down 1 sec up

Tri-Set: Pull, Hinge, Core
Tri-Set x 3

LLT
Banded Rows
reps 20
Tempo controlled
Rest 1-3 min
Set Reps Tempo Rest
1 20 Controlled 1-3 min (h:m:s)
2 20 Controlled 1-3 min (h:m:s)
3 20 or AMRAP Controlled 1-3 min (h:m:s)

Alternative pull movement: Supported single arm row

ULT
Single Leg Glute Bridge
reps 10 s/sides
Tempo controlled
Rest 1-3 min
Set Reps Tempo Rest
1 10 s/sides Controlled 1-3 min (h:m:s)
2 10 s/sides Controlled 1-3 min (h:m:s)
3 10 s/sides Controlled 1-3 min (h:m:s)
LLT
Banded Dead Bug
reps 15
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 15 Controlled 90s (h:m:s)
2 15 Controlled 90s (h:m:s)
3 15 or 45 secs Controlled 90s (h:m:s)

Perform bodyweight without band if needed

9 Minute HIIT
Tri-Set x 3

This is a 9 minute circuit where you will be performing an exercise for 30 seconds followed by a 30 seconds break moving into next exercises completing the full duration.

ULT
Flutter Kicks
reps 30s
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 30s Controlled 30s (h:m:s)
2 30s Controlled 30s (h:m:s)
3 30s Controlled 30s (h:m:s)
LMT
Side-Lying Clamshell
reps 30s
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 30s Controlled 30s (h:m:s)
2 30s Controlled 30s (h:m:s)
3 30s Controlled 30s (h:m:s)
ULT
Superman
reps 30s
Hold
Rest 30s
Set Reps Hold Rest
1 30s h:m:s 30s (h:m:s)
2 30s h:m:s 30s (h:m:s)
3 30s h:m:s 30s (h:m:s)

Keep chin tucked before lifting off ground to keep head in neutral position

Cool Down Blocks

Recovery
Horizontal Loading

LPR
Pigeon Pose
Set Reps Tempo
1 1 min Controlled
ULT
Child’s Pose Walk
Set Reps Tempo
1 5 Controlled
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Time
1 30s h:m:s
UMT
Low Atomic Frog
Set Time
1 30s h:m:s