LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - 4Q Whole Body Warmup Block
Horizontal
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 6
Eye Tracking Rotational Jump
Set reps
1 6
Set 1
Horizontal
[BG] Wide Squat with DB Scaption
Set time load
1 0:00:45 light
2 0:00:45 light
3 0:00:45 light
[BG] Lunge Hinge with DB Row
Set time load Rest
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate 0:01:00
Set 2
Horizontal
[BG] Reverse Plank Walk
Set time Tempo
1 0:00:45 controlled
2 0:00:45 controlled
3 0:00:45 controlled
[BG] Push-up with Rainbow Plank
Set time Tempo Rest
1 0:00:45 controlled
2 0:00:45 controlled
3 0:00:45 controlled 0:01:00
Set 3
Horizontal
[BG] Side Lunge + DB Chop
Set time load
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate
[BG] DB Transverse Deadlift
Set time load Rest
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate 0:01:00

[BG] Tidal Strength 2

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

Tidal Strength is a group fitness format for strength training. In each exercise, you'll see variations so that all levels can adapt the movement to their desired level of intensity.

Warm-Up Blocks

AHHPS - 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Set 1
Horizontal Loading

LLT
[BG] Wide Squat with DB Scaption
Set Time Load
1 0:00:45 h:m:s Light
2 0:00:45 h:m:s Light
3 0:00:45 h:m:s Light
LLT
[BG] Lunge Hinge with DB Row
Set Time Load Rest
1 0:00:45 h:m:s Moderate (h:m:s)
2 0:00:45 h:m:s Moderate (h:m:s)
3 0:00:45 h:m:s Moderate 0:01:00 (h:m:s)

Set 2
Horizontal Loading

ULT
[BG] Reverse Plank Walk
Set Time Tempo
1 0:00:45 h:m:s Controlled
2 0:00:45 h:m:s Controlled
3 0:00:45 h:m:s Controlled
UMT
[BG] Push-up with Rainbow Plank
Set Time Tempo Rest
1 0:00:45 h:m:s Controlled (h:m:s)
2 0:00:45 h:m:s Controlled (h:m:s)
3 0:00:45 h:m:s Controlled 0:01:00 (h:m:s)

Set 3
Horizontal Loading

LMT
[BG] Side Lunge + DB Chop
Set Time Load
1 0:00:45 h:m:s Moderate
2 0:00:45 h:m:s Moderate
3 0:00:45 h:m:s Moderate
LMT
[BG] DB Transverse Deadlift
Set Time Load Rest
1 0:00:45 h:m:s Moderate (h:m:s)
2 0:00:45 h:m:s Moderate (h:m:s)
3 0:00:45 h:m:s Moderate 0:01:00 (h:m:s)