LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
MOVE - Summer Prep
Horizontal
MOVE F.D. Jumping Jack Matrix
Set reps
1 10 ea
MOVE – Prone, H&F, SA Step to Stand
Set reps Tempo
1 3 ea controlled
MOVE Prone, Squat Rock Back (3 Options)
Set reps Tempo
1 10 controlled
MOVE Kneeling Hinge to Lunge Matrix
Set reps
1 10
MOVE Halo
Set reps
1 10
MOVE Ant./Post Pivot Lunge w/BLH Swing
Set reps
1 5 ea
MOVE N to W Dropsquat
Set reps
1 10
Workout Blocks
MOVE Strength/Metabolic Circuit
Circuit x 3
MOVE Rdl
Set reps load Tempo Rest
1 6 moderate fast 0
2 6 moderate fast 0
3 6 moderate fast 0
MOVE Bar Sh. Press
Set reps load Tempo Rest
1 6 moderate fast 0
2 6 moderate fast 0
3 6 moderate fast 0
MOVE Bar Reverse Lunge
Set reps load Tempo Rest
1 6 moderate fast 0
2 6 moderate fast 0
3 6 moderate fast 0
MOVE Prone, H&F, DB Alt. Row
Set reps load Tempo Rest
1 6 moderate fast 0
2 6 moderate fast 0
3 6 moderate fast 0
MOVE KB Squat to OH Press
Set reps load Rest
1 6 moderate 2-3 minutes
2 6 moderate 2-3 minutes
3 6 moderate 2-3 minutes
MOVE CORE Strength (Lateral
Superset x 2
MOVE Side Lying, H&Kn.. Bottom Leg, Iso Hold
Set time Rest
1 20 sec ea 20 sec.
2 20 sec ea 20 sec.
MOVE, Prone, H&F, Alt. Lat Arm Reach
Set time Rest
1 40 sec. 20 sec.
2 40 sec. 20 sec.
MOVE Core Super-Set (Supine/Prone)
Superset x 2
MOVE Bicycle
Set time Tempo Rest
1 40 sec controlled 20 sec
2 40 sec controlled 20 sec
MOVE Prone, H&F, Alt. Arm & Leg Ext.
Set time Rest
1 40 sec 20 sec
2 40 sec 20 sec
MOVE CORE Superset 2 (Diagonal Patterns)
Superset x 2
MOVE, Prone, Alt. Leg Crossunder
Set time Tempo Rest
1 40 sec controlled 20 sec
2 40 sec controlled 20 sec
MOVE MB Diagonal Up/Down w/Pause
Set time weight_lbs Tempo Rest
1 20 sec each 10-15 lbs explosive 20 sec
2 20 sec each 10-15 lbs explosive 20 sec

MOVE Sheila – Travel Strength Workout #2

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

This workout begins with a strength/metabolic complex. It is challenging. Make sure and pick a good weight and recover after each round.

The rest of the workout are short CORE supersets for time. Each one is 4 minutes long.

Warm-Up Blocks

MOVE - Summer Prep
Horizontal Loading

UMT
MOVE F.D. Jumping Jack Matrix
Set Reps
1 10 ea
ULT
MOVE – Prone, H&F, SA Step to Stand
Set Reps Tempo
1 3 ea Controlled
ULT
MOVE Prone, Squat Rock Back (3 Options)
This prep move shows 3 different options of the exercise. Choose the best version that you are able to do well. 1. Ground, Kneeling 2. Bench Supported. 3. Ground, H&F
Set Reps Tempo
1 10 Controlled
UMT
MOVE Kneeling Hinge to Lunge Matrix
Set Reps
1 10
UMT
MOVE Halo
Set Reps
1 10
ULT
MOVE Ant./Post Pivot Lunge w/BLH Swing
Set Reps
1 5 ea
ULT
MOVE N to W Dropsquat
Set Reps
1 10

Workout Blocks

MOVE Strength/Metabolic Circuit
Circuit x 3

Perform each exercise in sequence with no rest.

If you don't have a bar, grab a pair of dumbbells or a KB. Find the most challenging exercise and choose a weight that is a moderate intensity but you can do for all of the reps. Do that weight for each exercise.

LLT
MOVE Rdl
reps 6
load moderate
Tempo fast
Rest 0
Move the hips back. Keep a long spine. The knees should be soft, not locked out. The head should be in neutral position, looking forward at the ground. Use a wall if need be to help think about moving the hip backwards
Set Reps Load Tempo Rest
1 6 Moderate Fast 0 (h:m:s)
2 6 Moderate Fast 0 (h:m:s)
3 6 Moderate Fast 0 (h:m:s)
LLT
MOVE Bar Sh. Press
reps 6
load moderate
Tempo fast
Rest 0
Set Reps Load Tempo Rest
1 6 Moderate Fast 0 (h:m:s)
2 6 Moderate Fast 0 (h:m:s)
3 6 Moderate Fast 0 (h:m:s)
LLT
MOVE Bar Reverse Lunge
reps 6
load moderate
Tempo fast
Rest 0
Set Reps Load Tempo Rest
1 6 Moderate Fast 0 (h:m:s)
2 6 Moderate Fast 0 (h:m:s)
3 6 Moderate Fast 0 (h:m:s)

3 ea leg

LLT
MOVE Prone, H&F, DB Alt. Row
reps 6
load moderate
Tempo fast
Rest 0
Set Reps Load Tempo Rest
1 6 Moderate Fast 0 (h:m:s)
2 6 Moderate Fast 0 (h:m:s)
3 6 Moderate Fast 0 (h:m:s)

3 ea arm

LLT
MOVE KB Squat to OH Press
reps 6
load moderate
Rest 2-3 minutes
Set Reps Load Rest
1 6 Moderate 2-3 minutes (h:m:s)
2 6 Moderate 2-3 minutes (h:m:s)
3 6 Moderate 2-3 minutes (h:m:s)

MOVE CORE Strength (Lateral
Superset x 2

ULT
MOVE Side Lying, H&Kn.. Bottom Leg, Iso Hold
time 20 sec ea
Rest 20 sec.
This is a very tough drill. Drive your hips up high and hold. To make it easier, place a box under the knee. (use a pad under the knee for comfort) and use your hand. To make it more challenging. use your Elbow instead of your hand.
Set Time Rest
1 20 sec ea h:m:s 20 sec. (h:m:s)
2 20 sec ea h:m:s 20 sec. (h:m:s)
ULT
MOVE, Prone, H&F, Alt. Lat Arm Reach
time 40 sec.
Rest 20 sec.
Set Time Rest
1 40 sec. h:m:s 20 sec. (h:m:s)
2 40 sec. h:m:s 20 sec. (h:m:s)

MOVE Core Super-Set (Supine/Prone)
Superset x 2

MOVE Bicycle
time 40 sec
Tempo controlled
Rest 20 sec
Set Time Tempo Rest
1 40 sec h:m:s Controlled 20 sec (h:m:s)
2 40 sec h:m:s Controlled 20 sec (h:m:s)

Use a MB from 6-10 lbs. Get in a good athletic position and swing the ball forcefully but try to not sway the body.

ULT
MOVE Prone, H&F, Alt. Arm & Leg Ext.
time 40 sec
Rest 20 sec
Set Time Rest
1 40 sec h:m:s 20 sec (h:m:s)
2 40 sec h:m:s 20 sec (h:m:s)

10 ea, 20 total. If the move is too challenging go to a kneeling position for more stability.

MOVE CORE Superset 2 (Diagonal Patterns)
Superset x 2

UMT
MOVE, Prone, Alt. Leg Crossunder
time 40 sec
Tempo controlled
Rest 20 sec
Set Time Tempo Rest
1 40 sec h:m:s Controlled 20 sec (h:m:s)
2 40 sec h:m:s Controlled 20 sec (h:m:s)
LMT
MOVE MB Diagonal Up/Down w/Pause
time 20 sec each
weight_lbs 10-15 lbs
Tempo explosive
Rest 20 sec
Set Time Weight Tempo Rest
1 20 sec each h:m:s 10-15 Lbs lbs Explosive 20 sec (h:m:s)
2 20 sec each h:m:s 10-15 Lbs lbs Explosive 20 sec (h:m:s)