LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Warm-Up Blocks

Warmup Block

Horizontal

TWF – Lower Body Focus 4Q 7-Step Warm Up

Horizontal

Quickie Hip Foam Roll 1 x 2:00

Set	time
1	2:00

Loaded T-Squat 1 x 8

Set	reps	load	Tempo
1	8	light	controlled

OH Squat Forced Exhalation 1 x 5

Set	reps
1	5

Reverse Lunge with Multidirectional Eye Tracking 1 x 5

Set	reps	Tempo
1	5	controlled

World’s Greatest Stretch 1 x 10

Set	reps
1	10

Alt Lateral Lunge with OH Reach 1 x 10

Set	reps
1	10

Med Ball SLDL 1 x 10

Set	reps
1	10

Workout Blocks

Working Block

Horizontal

ULT/UMT Power Accel/Deccel

Horizontal

Bear Get Up 2 x 5

Set	reps
1	5
2	5

Lateral Lunge to Skip 2 x 5

Set	reps
1	5
2	5

Inward Rotational JOP 2 x 3

Set	reps
1	3
2	3

2 x 3

Set	reps
1	3
2	3

Horizontal

ULT/UMT Relative Strength Total Body

Circuit x 3

Push Up 3 x 10

Set	reps	Tempo
1	10	3:1:1
2	10	3:1:1
3	10	3:1:1

Bulgarian Squat with Medial Reach 3 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled
3	10	controlled

Supine T-Lunge G2S 3 x 5

Set	reps	Tempo
1	5	3:1:1
2	5	3:1:1
3	5	3:1:1

Suspended 1Arm Row w/ Rotation 3 x 5-8

Set	reps	Tempo
1	5-8	controlled
2	5-8	controlled
3	5-8	controlled

Cool Down Blocks

4 Cycle Kneeling Breathing 1 x 00:02:00

Set	time
1	00:02:00

Double Leg Restorative Pose 1 x 00:02:00

Set	time
1	00:02:00

TWF – Power (Accel+Decel) & Relative Strength – Intermediate level

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Intermediate Level Medium Intensity Session for Power and Relative Strength (45 mins)
Environment - Outside, in-home or gym
Equipment - Light med ball (or dumbbell/kettlebell)
Blocks: "Lower Body Focus 4Q 7-Step Warm Up"; "UMT/ULT Power Accel/Decel"; "ULT/UMT Total Body Relative Strength"; "Regeneration 1"

Warm-Up Blocks

Warmup Block
Horizontal Loading

TWF – Lower Body Focus 4Q 7-Step Warm Up
Horizontal Loading

UMT
Quickie Hip Foam Roll

Set	Time
1	2:00 h:m:s

LMT
Loaded T-Squat

Set	Reps	Load	Tempo
1	8	Light	Controlled

LLT
OH Squat Forced Exhalation

Set	Reps
1	5

LLT
Reverse Lunge with Multidirectional Eye Tracking

Set	Reps	Tempo
1	5	Controlled

UMT
World’s Greatest Stretch

Set	Reps
1	10

UMT
Alt Lateral Lunge with OH Reach

Set	Reps
1	10

LLT
Med Ball SLDL

Set	Reps
1	10

Workout Blocks

Working Block
Horizontal Loading

ULT/UMT Power Accel/Deccel
Horizontal Loading

ULT
Bear Get Up

Set	Reps
1	5
2	5

UMT
Lateral Lunge to Skip

Set	Reps
1	5
2	5

UMT
Inward Rotational JOP

Develops dynamic balance and neuromuscular control in the transverse plane.

Set	Reps
1	3
2	3

Set	Reps
1	3
2	3

Horizontal Loading

ULT/UMT Relative Strength Total Body
Circuit x 3

This block includes varied tempos of unloaded, relative movement and fundamental strength exercises.

ULT
Push Up

reps 10

Tempo 3:1:1

Set	Reps	Tempo
1	10	3:1:1
2	10	3:1:1
3	10	3:1:1

UMT
Bulgarian Squat with Medial Reach

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled
3	10	Controlled

Supine T-Lunge G2S

reps 5

Tempo 3:1:1

Set	Reps	Tempo
1	5	3:1:1
2	5	3:1:1
3	5	3:1:1

If it feel safe, go from seated to your lunge with speed!
3 counts to sit up, 1 to plant the hand and flip, 1 count to lunge.

UMT
Suspended 1Arm Row w/ Rotation

reps 5-8

Tempo controlled

Set	Reps	Tempo
1	5-8	Controlled
2	5-8	Controlled
3	5-8	Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

Regeneration 1
Horizontal Loading

ULT
4 Cycle Kneeling Breathing

Set	Time
1	00:02:00 h:m:s

UMT
Double Leg Restorative Pose

Set	Time
1	00:02:00 h:m:s

Warm-Up Blocks

Warmup Block Horizontal Loading

TWF – Lower Body Focus 4Q 7-Step Warm Up Horizontal Loading

UMT Quickie Hip Foam Roll

LMT Loaded T-Squat

LLT OH Squat Forced Exhalation

LLT Reverse Lunge with Multidirectional Eye Tracking

UMT World’s Greatest Stretch

UMT Alt Lateral Lunge with OH Reach

LLT Med Ball SLDL

Workout Blocks

Working Block Horizontal Loading

ULT/UMT Power Accel/Deccel Horizontal Loading

ULT Bear Get Up

UMT Lateral Lunge to Skip

UMT Inward Rotational JOP

Horizontal Loading

ULT/UMT Relative Strength Total Body Circuit x 3

ULT Push Up reps 10 Tempo 3:1:1

UMT Bulgarian Squat with Medial Reach reps 10 Tempo controlled

Supine T-Lunge G2S reps 5 Tempo 3:1:1

UMT Suspended 1Arm Row w/ Rotation reps 5-8 Tempo controlled

Cool Down Blocks

Cool Down Block Horizontal Loading

Regeneration 1 Horizontal Loading

ULT 4 Cycle Kneeling Breathing

UMT Double Leg Restorative Pose

Warmup Block
Horizontal Loading

TWF – Lower Body Focus 4Q 7-Step Warm Up
Horizontal Loading

UMT
Quickie Hip Foam Roll

LMT
Loaded T-Squat

LLT
OH Squat Forced Exhalation

LLT
Reverse Lunge with Multidirectional Eye Tracking

UMT
World’s Greatest Stretch

UMT
Alt Lateral Lunge with OH Reach

LLT
Med Ball SLDL

Working Block
Horizontal Loading

ULT/UMT Power Accel/Deccel
Horizontal Loading

ULT
Bear Get Up

UMT
Lateral Lunge to Skip

UMT
Inward Rotational JOP

ULT/UMT Relative Strength Total Body
Circuit x 3

ULT
Push Up

reps 10

Tempo 3:1:1

UMT
Bulgarian Squat with Medial Reach

reps 10

Tempo controlled

Supine T-Lunge G2S

reps 5

Tempo 3:1:1

UMT
Suspended 1Arm Row w/ Rotation

reps 5-8

Tempo controlled

Cool Down Block
Horizontal Loading

Regeneration 1
Horizontal Loading

ULT
4 Cycle Kneeling Breathing

UMT
Double Leg Restorative Pose