LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Core Rotation Excersise
Tri-Set x 3
Rotational Cable Chop (High-Low)
Set reps load Tempo
1 20 light controlled
2 20 light controlled
3 20 light controlled
Rotational Cable Twist
Set reps load Tempo
1 20 light controlled
2 20 light controlled
3 20 light controlled
Strength – Split Stance Rotational Cable Row
Set reps load Tempo
1 20 light controlled
2 20 light controlled
3 20 light controlled
Functional Movement Core Set
Tri-Set x 3
Half Kneeling KB Chop and Lift [DF]
Set reps load Tempo Rest
1 20 light controlled 30 sec
2 20 light controlled 30 sec
3 20 light controlled 30 sec
Loaded Wood Chopper
Set reps load Tempo Rest
1 20 light controlled 30 sec
2 20 light controlled 30 sec
3 20 light controlled 30 sec
Russian Twists
Set reps load Tempo Rest
1 30 light controlled 30 sec
2 30 light controlled 30 sec
3 40 light controlled 45 sec

Ab Workout

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

Workout Blocks

Core Rotation Excersise
Tri-Set x 3

LMT
Rotational Cable Chop (High-Low)
reps 20
load light
Tempo controlled
Set Reps Load Tempo
1 20 Light Controlled
2 20 Light Controlled
3 20 Light Controlled
LMT
Rotational Cable Twist
reps 20
load light
Tempo controlled
Set Reps Load Tempo
1 20 Light Controlled
2 20 Light Controlled
3 20 Light Controlled
LMT
Strength – Split Stance Rotational Cable Row
reps 20
load light
Tempo controlled
Set Reps Load Tempo
1 20 Light Controlled
2 20 Light Controlled
3 20 Light Controlled

Functional Movement Core Set
Tri-Set x 3

LMT
Half Kneeling KB Chop and Lift [DF]
reps 20
load light
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 20 Light Controlled 30 sec (h:m:s)
2 20 Light Controlled 30 sec (h:m:s)
3 20 Light Controlled 30 sec (h:m:s)
LMT
Loaded Wood Chopper
reps 20
load light
Tempo controlled
Rest 30 sec
Set Reps Load Tempo Rest
1 20 Light Controlled 30 sec (h:m:s)
2 20 Light Controlled 30 sec (h:m:s)
3 20 Light Controlled 30 sec (h:m:s)
Russian Twists
reps 30
load light
Tempo controlled
Rest 30 sec
Use medicine ball or kettlebell, touch weight down to each side.
Set Reps Load Tempo Rest
1 30 Light Controlled 30 sec (h:m:s)
2 30 Light Controlled 30 sec (h:m:s)
3 40 Light Controlled 45 sec (h:m:s)