LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
AHHPSL2 PHA SISS with DB's
Circuit x 3
DB Bench Press
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
3 45s light controlled 15s
DB Hip Hinge
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
3 45s light controlled 15s
Elevated Push Up
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
Alternating Reverse Lunge with Touch
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
DB Bentover Row
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
3 45s light controlled 15s
Crouch Squat
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
DB Scaption
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
3 45s light controlled 15s
Side Lunge
Set reps Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
DB Alt Arm Curls
Set time load Tempo Rest
1 45s light controlled 15s
2 45s light controlled 15s
3 45s light controlled 15s
Squat to SL Shift
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s

Metab PHA SISS w/ DB’s

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

Today's session alternates Upper and Lower Body Strength Exercises with minimal rest. Try to maintain a consistent Heart Rate around 65-75% for 30min. Make sure to set up your environment so you can quickly transition between exercises.

Workout Blocks

AHHPSL2 PHA SISS with DB's
Circuit x 3

LLT
DB Bench Press
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
LLT
DB Hip Hinge
time 45s
load light
Tempo controlled
Rest 15s
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
ULT
Elevated Push Up
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
ULT
Alternating Reverse Lunge with Touch
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
LLT
DB Bentover Row
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)

You can stand out of this posture every 3-5 reps.

ULT
Crouch Squat
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)

Alternate Legs

LLT
DB Scaption
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Side Lunge
reps 45s
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 45s Controlled 15s (h:m:s)
2 45s Controlled 15s (h:m:s)
3 45s Controlled 15s (h:m:s)

Alternate Sides

LLT
DB Alt Arm Curls
time 45s
load light
Tempo controlled
Rest 15s
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Squat to SL Shift
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)

Come out of squat every 3-5 reps if you need to.