LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

KD 7-Step Warm-up Block

Horizontal

Hot Shower 1 x 1

Set	reps
1	1

1 x 10

Set	reps
1	10

Step Forward Flex then Step Back Extend 1 x 10

Set	reps
1	10

DB Multi-planar Lunge with Reaches 1 x 10

Set	reps	load
1	10	light

Elevated Plank Hip Twist 1 x 10

Set	reps
1	10

Percussive Exhalation OH Squat 1 x 10

Set	reps
1	10

180 Sitting Turns 1 x 10

Set	reps
1	10

Workout Blocks

Total Body Strength Endurance 1

Tri-Set x 3

Push Up 3 x 12

Set	reps
1	12
2	12
3	12

DB Bentover Row 3 x 12

Set	reps
1	12
2	12
3	12

MB Squat to Press 3 x 12

Set	reps
1	12
2	12
3	12

Total Body Strength Endurance 2

Tri-Set x 3

DB OH Overhead Press 3 x 12

Set	reps
1	12
2	12
3	12

Lat Pulldown Wide Grip 3 x 12

Set	reps
1	12
2	12
3	12

DB – Posterior Lunge, DeadShift 3 x 10 each arm

Set	reps
1	10 each arm
2	10 each arm
3	10 each arm

Crawl, Ground to Stand, Shift

Tri-Set x 3

Side Crawl 3 x 30 seconds

Set	time
1	30 seconds
2	30 seconds
3	30 seconds

Kneeling Zig Zag G2S 3 x 10 each side

Set	reps
1	10 each side
2	10 each side
3	10 each side

MB Half Kneeling Rotational Deadshift 3 x 10 each side

Set	reps
1	10 each side
2	10 each side
3	10 each side

Cool Down Blocks

Cool Down Block

Horizontal

90-90 Supine Pose 1 x 2 minutes

Set	time
1	2 minutes

KD Total Body Strength Endurance with 7 step warm up

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Total Body Tri sets to improve muscle strength and endurance, primarily in the sagittal plane.

Warm-Up Blocks

KD 7-Step Warm-up Block
Horizontal Loading

7 step whole body warm-up in all planes of motion

GPR ULT
Hot Shower

Shower under hot water

Set	Reps
1	1

Set	Reps
1	10

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps
1	10

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load
1	10	Light

UMT
Elevated Plank Hip Twist

Set	Reps
1	10

LLT
Percussive Exhalation OH Squat

Set	Reps
1	10

GAR UMT
180 Sitting Turns

Set	Reps
1	10

Workout Blocks

Total Body Strength Endurance 1
Tri-Set x 3

Muscle strength & endurance for upper body push, upper horizontal body pull, loaded squat variation.

ULT
Push Up

reps 12

Set	Reps
1	12
2	12
3	12

LLT
DB Bentover Row

reps 12

Set	Reps
1	12
2	12
3	12

LLT
MB Squat to Press

reps 12

A combination exercise that enhances full body endurance and/or power in the sagittal plane.

Set	Reps
1	12
2	12
3	12

Total Body Strength Endurance 2
Tri-Set x 3

Muscle strength & endurance for upper body vertical push, upper body vertical pull, loaded lunge with deadshift variation.

LLT
DB OH Overhead Press

reps 12

Set	Reps
1	12
2	12
3	12

LLT
Lat Pulldown Wide Grip

reps 12

Set	Reps
1	12
2	12
3	12

LLT
DB – Posterior Lunge, DeadShift

reps 10 each arm

Set	Reps
1	10 each arm
2	10 each arm
3	10 each arm

Crawl, Ground to Stand, Shift
Tri-Set x 3

Crawl, Ground to Stand, Shift in a variety of planes of motion.

UMT
Side Crawl

time 30 seconds

Set	Time
1	30 seconds h:m:s
2	30 seconds h:m:s
3	30 seconds h:m:s

UMT
Kneeling Zig Zag G2S

reps 10 each side

Set	Reps
1	10 each side
2	10 each side
3	10 each side

LMT
MB Half Kneeling Rotational Deadshift

reps 10 each side

Set	Reps
1	10 each side
2	10 each side
3	10 each side

Cool Down Blocks

Cool Down Block
Horizontal Loading

Gradually get heart rate and breathing back down to resting state. Aim for 20 second breaths.

GPR ULT
90-90 Supine Pose

Restful pose and an easier position to learn how to diaphragmatically breathe.

Set	Time
1	2 minutes h:m:s

Warm-Up Blocks

KD 7-Step Warm-up Block Horizontal Loading

GPR ULT Hot Shower

LAR ULT Step Forward Flex then Step Back Extend

LMT DB Multi-planar Lunge with Reaches

UMT Elevated Plank Hip Twist

LLT Percussive Exhalation OH Squat

GAR UMT 180 Sitting Turns

Workout Blocks

Total Body Strength Endurance 1 Tri-Set x 3

ULT Push Up reps 12

LLT DB Bentover Row reps 12

LLT MB Squat to Press reps 12

Total Body Strength Endurance 2 Tri-Set x 3

LLT DB OH Overhead Press reps 12

LLT Lat Pulldown Wide Grip reps 12

LLT DB – Posterior Lunge, DeadShift reps 10 each arm

Crawl, Ground to Stand, Shift Tri-Set x 3

UMT Side Crawl time 30 seconds

UMT Kneeling Zig Zag G2S reps 10 each side

LMT MB Half Kneeling Rotational Deadshift reps 10 each side

Cool Down Blocks

Cool Down Block Horizontal Loading

GPR ULT 90-90 Supine Pose

KD 7-Step Warm-up Block
Horizontal Loading

GPR ULT
Hot Shower

LAR ULT
Step Forward Flex then Step Back Extend

LMT
DB Multi-planar Lunge with Reaches

UMT
Elevated Plank Hip Twist

LLT
Percussive Exhalation OH Squat

GAR UMT
180 Sitting Turns

Total Body Strength Endurance 1
Tri-Set x 3

ULT
Push Up

reps 12

LLT
DB Bentover Row

reps 12

LLT
MB Squat to Press

reps 12

Total Body Strength Endurance 2
Tri-Set x 3

LLT
DB OH Overhead Press

reps 12

LLT
Lat Pulldown Wide Grip

reps 12

LLT
DB – Posterior Lunge, DeadShift

reps 10 each arm

Crawl, Ground to Stand, Shift
Tri-Set x 3

UMT
Side Crawl

time 30 seconds

UMT
Kneeling Zig Zag G2S

reps 10 each side

LMT
MB Half Kneeling Rotational Deadshift

reps 10 each side

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose