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

Rella-Greg Strength Mechanical

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

A strength session to help keep Greg's body in working order during the week for game day

Warm-Up Blocks

Rella’s strength warm up Block
Circuit x 1

A nice warm-up for some pushing and pulling

LLT
Rower
time 5
Rowing Machine (Ergometer)
Set Time
1 5 h:m:s
ULT
Reverse Lunge w/ OH Reach
reps 10
Set Reps
1 10
LLT
Band Overhead Band Walk
reps 5 @ side
Set Reps
1 5 @ side
UMT
World’s Greatest Stretch
reps 10
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
reps 10
Set Reps
1 10
LLT
DB Toe Sweeps
reps 10
Set Reps
1 10
LMT
Loaded Rotational Hip Flexor Stretch
reps 10
Set Reps
1 10

Rella-Greg Strength Mechanical
Giant Set x 2

Now the body is ready to lift and shift

ULT
Reverse Lunge w/ OH Reach
reps 10 each side
load moderate
Rest 30
Set Reps Load Rest
1 10 each side Moderate 30 (h:m:s)
2 10 each side Moderate 30 (h:m:s)

Using DB's

LMT
Prone Walk to Drag Ground2Stand
reps 10
Set Reps
1 10
2 10
LLT
BB Forward Step to Deadlift
reps 10 @ side
load moderate
Set Reps Load
1 10 @ side Moderate
2 10 @ side Moderate
ULT
Frog Squats
reps 20
This is a great movement that may look simple but boy does it burn and great for glute activation and knee strength
Set Reps
1 20
2 20
LLT
DB Squat to clean
reps 15
Set Reps
1 15
2 15
LLT
Single Leg touches
reps 10 @ side
Set Reps
1 10 @ side
2 10 @ side
ULT
Push Up
reps 15
Set Reps
1 15
2 15
LLT
Cable Rows
reps 15
Set Reps
1 15
2 15

Workout Blocks

Recovery
Horizontal Loading

GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
Set Reps
1 10