LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Prepare
Circuit x 1
Half Kneeling Sky Reach w_Breath
Set time Tempo Rest
1 60 slow 20
ViPR PRO Side Lunge with Forward Tilt breathing
Set time load Tempo Rest
1 60 light slow 20
Child’s Pose to Cobra
Set time 0 Tempo Rest
1 60 slow 20
DB Toe Sweeps
Set time load Tempo Rest
1 60 light slow 20
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block
Set time load Tempo Rest
1 60 light slow 20
Workout Blocks
SISS WBI
Circuit x 3
1.5 MB Halo
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
MB Squat to Press
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
Reverse Paddle
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
Lateral Shuffle Sandbell Toss
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
Underswitch Get Up
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
Crab to Bear Crawl
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
ViPR PRO Dubstep Flow
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
ViPR PRO Sprint Backpedal Tilts
Set time intensity Tempo Rest
1 60 6-7 controlled 20
2 60 6-7 controlled 20
3 60 6-7 controlled 20
Cool Down Blocks
Recovery
Horizontal
Recovery: Elevate Feet
Set time Tempo Rest
1 120 slow 60
Wide leg childs pose
Set time Tempo
1 60 slow

Rella SISS WBI

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

Designed for my every day functioning adults that want to feel and function to improve their activity levels along with increasing their quality of life.

Warm-Up Blocks

Prepare
Circuit x 1

use this time to prepare the body for some awesome SISS action, focusing on using the breathe

GAR ULT
Half Kneeling Sky Reach w_Breath
time 60
Tempo slow
Rest 20
Stretch for the front hip and torso. Breath focused.
Set Time Tempo Rest
1 60 h:m:s Slow 20 (h:m:s)
LMT
ViPR PRO Side Lunge with Forward Tilt breathing
time 60
load light
Tempo slow
Rest 20
Set Time Load Tempo Rest
1 60 h:m:s Light Slow 20 (h:m:s)
ULT
Child’s Pose to Cobra
time 60
0
Tempo slow
Rest 20
Set Time Tempo Rest
1 60 h:m:s Slow 20 (h:m:s)
LLT
DB Toe Sweeps
time 60
load light
Tempo slow
Rest 20
Set Time Load Tempo Rest
1 60 h:m:s Light Slow 20 (h:m:s)

alternating

LMT
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block
time 60
load light
Tempo slow
Rest 20
This block consists of three exercises that are performed for 1 minute each followed by one transition exercise.
Set Time Load Tempo Rest
1 60 h:m:s Light Slow 20 (h:m:s)

Workout Blocks

SISS WBI
Circuit x 3

Working at 65-70% or RPE 7

Always focus on the breath, reduce the speed or your load to maintaining your RPE

LMT
1.5 MB Halo
time 60
intensity 6-7
Tempo controlled
Rest 20
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
LLT
MB Squat to Press
time 60
intensity 6-7
Tempo controlled
Rest 20
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
LMT
Reverse Paddle
time 60
intensity 6-7
Tempo controlled
Rest 20
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
LMT
Lateral Shuffle Sandbell Toss
time 60
intensity 6-7
Tempo controlled
Rest 20
A dynamic total body exercise that enhances rotation while in the frontal plane.
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
UMT
Underswitch Get Up
time 60
intensity 6-7
Tempo controlled
Rest 20
Ground to Standing Exercise.
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
ULT
Crab to Bear Crawl
time 60
intensity 6-7
Tempo controlled
Rest 20
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
GAR LMT
ViPR PRO Dubstep Flow
time 60
intensity 6-7
Tempo controlled
Rest 20
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
LLT
ViPR PRO Sprint Backpedal Tilts
time 60
intensity 6-7
Tempo controlled
Rest 20
Develop rhythm and timing and enhance agility in the front to back directions under load.
Set Time Intensity Tempo Rest
1 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
2 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)
3 60 h:m:s 6-7 RPE Controlled 20 (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

Always important to recover, bring your heart rate down to a normal rate, give your body some love so it can continue to serve you.

LPR ULT
Recovery: Elevate Feet
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time Tempo Rest
1 120 h:m:s Slow 60 (h:m:s)
ULT
Wide leg childs pose
Set Time Tempo
1 60 h:m:s Slow