LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block - Mobility: Hips, Shoulders, T-spine
Circuit x 2
Foam Roll Overhead Reaches
Set reps Tempo
1 8 controlled
2 8 controlled
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
2 10 controlled
Prone T-Spine Rotation
Set reps Tempo
1 10 controlled
2 10 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 10 controlled
2 10 controlled
DB Split 1 Arm Swing
Set reps weight_lbs Tempo
1 10 5 controlled
2 10 5 controlled
Band Step Type 2 Reaches
Set reps
1 10
2 10
Workout Blocks
Working Block #1 - Push, Pull, G2S, Lunge
Giant Set x 2
Elevated Push Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
Half Kneeling 3 Point Get Up
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
Prone band behind-the-head pull down
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Deep Lateral Sways
Set reps Tempo Rest
1 10 controlled 60s
2 10 controlled 60s
Working Block #2 - Pull, Lunge, Rotate, Deadshift
Giant Set x 2
DB Lawnmower Row
Set reps weight_lbs Tempo Rest
1 10 per arm 15 controlled 30s
2 10 per arm 15 controlled 30s
Reverse Lunge w/ OH Reach
Set reps Tempo Rest
1 10 per side controlled 30s
2 10 per side controlled 30s
MB Rotations Chest Height
Set reps weight_lbs Tempo Rest
1 10 per side 10 controlled 30s
2 10 per side 10 controlled 30s
MB Squat and Reach
Set reps weight_lbs Tempo Rest
1 10 5 controlled 60
2 10 5 controlled 60
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Side Lying 90-90
Set reps Tempo
1 10 per side controlled
RP – Half Knee rest
Set time Hold
1 1m per side 1m per side

[LJ] Jillian B Session A

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

Full-body workout designed to increase muscular endurance, and your ability to move more freely in multiple planes of motion. Loads will be either body weight alone, or light external weights, and reps on most strength-based exercises will be relatively high (10-20). We are focusing on building your work capacity and motor learning in this phase of your training.

Warm-Up Blocks

Warmup Block - Mobility: Hips, Shoulders, T-spine
Circuit x 2

UMT
Foam Roll Overhead Reaches
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone T-Spine Rotation
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LLT
DB Split 1 Arm Swing
reps 10
weight_lbs 5
Tempo controlled
Set Reps Weight Tempo
1 10 5 lbs Controlled
2 10 5 lbs Controlled
LMT
Band Step Type 2 Reaches
reps 10
Set Reps
1 10
2 10

Workout Blocks

Working Block #1 - Push, Pull, G2S, Lunge
Giant Set x 2

ULT
Elevated Push Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
ULT
Half Kneeling 3 Point Get Up
reps 8
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
LLT
Prone band behind-the-head pull down
reps 10
Tempo controlled
Rest 30s
Tilt your pelvis to create a gap between the floor and your stomach - this will really isolate the shoulders. Start with hands wide (move hands closer as you progress in this exercise). Keep elbows high in line with your wrists throughout the movement. Pause at the bottom of each rep, and shrug your shoulders up at the top of each rep to ensure a full range of motion.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
UMT
Deep Lateral Sways
reps 10
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 10 Controlled 60s (h:m:s)
2 10 Controlled 60s (h:m:s)

Working Block #2 - Pull, Lunge, Rotate, Deadshift
Giant Set x 2

LMT
DB Lawnmower Row
reps 10 per arm
weight_lbs 15
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 10 per arm 15 lbs Controlled 30s (h:m:s)
2 10 per arm 15 lbs Controlled 30s (h:m:s)
ULT
Reverse Lunge w/ OH Reach
reps 10 per side
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 10 per side Controlled 30s (h:m:s)
2 10 per side Controlled 30s (h:m:s)
LMT
MB Rotations Chest Height
reps 10 per side
weight_lbs 10
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 10 per side 10 lbs Controlled 30s (h:m:s)
2 10 per side 10 lbs Controlled 30s (h:m:s)
LLT
MB Squat and Reach
reps 10
weight_lbs 5
Tempo controlled
Rest 60
Set Reps Weight Tempo Rest
1 10 5 lbs Controlled 60 (h:m:s)
2 10 5 lbs Controlled 60 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Exercises to bring your body back to homeostasis - lower your heart rate, increase parasympathetic tone, lengthen breathing. Critical to shift your body into recovery mode.

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Side Lying 90-90
Set Reps Tempo
1 10 per side Controlled
GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Time Hold
1 1m per side h:m:s 1m per side h:m:s