LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Circuit x 1
Treadmill Jog
Set time
1 5 min
Workout Blocks
2Q Bodyweight
Giant Set x 1
Traveling Crab w Reach
Set time intensity Tempo Rest
1 60 seconds 5/10 controlled 30 seconds
Monkey Walks
Set time intensity Tempo Rest
1 60 seconds 5/10 controlled 30 seconds
Glider Kickthrough
Set reps intensity Tempo Rest
1 60 seconds 5/10 controlled 30 seconds
B boys
Set reps intensity Tempo Rest
1 60 seconds 5/10 controlled 30 seconds
Cool Down Blocks
Spider
Horizontal
The Spider Complex
Set reps
1 1-2 minutes

Bodyweight 2Q for the Masters Athlete

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

This workout is designed for a former pro basketball player who is tall, heavy and has just hit 50 years on the planet. This could be for any larger person with joints that have had a history of compressive forces due to sport and are now spending most of their days sitting.

As our vintage matures we tend to lose our ability to move through odd vectors without some compensation or pain. This program will focus on normalizing fluid dynamics, joint ROM and neuromuscular control. With these primary boxes checked we can regain some of the athletes ability to move how and when they want. It should also be noted that the psychological benefits of re-learning pain free movement are invaluable and will create a bond of trust and friendship with the athlete.

Warm-Up Blocks

Warmup Block
Circuit x 1

Get sweaty. 5 min. Athlete's choice.

GAR ULT
Treadmill Jog
time 5 min
Set Time
1 5 min h:m:s

Workout Blocks

2Q Bodyweight
Giant Set x 1

At this time owning the benefits of fluid dynamics, SMUR, activate & excite through bodyweight X,Y & Z planes before adding any external load is appropriate.

ULT
Traveling Crab w Reach
time 60 seconds
intensity 5/10
Tempo controlled
Rest 30 seconds
Create equidistant spacing between the limbs and hips with your fingertips pointing wherever comfortable is for you. When you reach, drive the grounded arm into the ground and rotate that shoulder as you bridge upward and follow the thumb up around and over into extension. Take just as much care coming out of the pose as you did getting into it. Take 2 steps and reset your crab to neutral. Wash, rinse, breathe and repeat. Tips for Success: 1. Arms and legs spaced evenly from the hips 2. Don't bunch your legs too close to your hips 3. When reaching stabilize the shoulder and drive through the hips 4. Keep your back straight when travelling
Set Time Intensity Tempo Rest
1 60 seconds h:m:s 5/10 RPE Controlled 30 seconds (h:m:s)
UMT
Monkey Walks
time 60 seconds
intensity 5/10
Tempo controlled
Rest 30 seconds
This body weight movement should be done after a wrist warm up and once the core is online. The slower you move, the better. *Speed hides need. Tips for success: 1. This is a lateral motion. Keep the path of the hands and feet parallel and close to one another. 2. Count 1,2,3,4 with each limb placement. 3. Don't forget to breathe.
Set Time Intensity Tempo Rest
1 60 seconds h:m:s 5/10 RPE Controlled 30 seconds (h:m:s)
UMT
Glider Kickthrough
reps 60 seconds
intensity 5/10
Tempo controlled
Rest 30 seconds
If you don't have gliders then head to the nearest picnic and jack some paper plates or just lift your leg and kick through. It will be key to screw the grounded arm into the ground WHILE allowing the body to rotate around the shoulder. Pull the top/unloaded shoulder back into retraction to rest those tissues as the rest of the body rotates and loads into a kick beneath and through. Tips for Success: 1. Keep the hips and knees low 2. Ensure your shoudlers are stable 3.Move Slowly
Set Reps Intensity Tempo Rest
1 60 seconds 5/10 RPE Controlled 30 seconds (h:m:s)
UMT
B boys
reps 60 seconds
intensity 5/10
Tempo controlled
Rest 30 seconds
This movement has several levels of difficulty so master each slowly before going ballistic with it. The key will be the setting of the joints to create stability as you switch the load from one diagonal of your body to the other.
Set Reps Intensity Tempo Rest
1 60 seconds 5/10 RPE Controlled 30 seconds (h:m:s)

Cool Down Blocks

Spider
Horizontal Loading

1-2 minutes with a focus on normalizing the tissue length and bringing the body back to homeostasis.

ULT
The Spider Complex
This movement can be utilized (and modified) to fit the needs of any athlete. I consider it a total body joint prep sequence. It addresses all the major joints and can be self loaded by adding a little pressure or percussion with the movements. Equipping reciprocal inhibition helps to stimulate the nervous system of the affected areas and adding speed to your movements increases the neural requirement to hold yourself in odd positions.
Set Reps
1 1-2 minutes