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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
Stationary Bike
Set time
1 5min
Workout Blocks
Total Body Strength Endurance
Circuit x 2
Elevated 1 Arm Plank with Reach
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Push Up
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Bentover Row
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Side Lunge
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Scaption
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Alt Arm Curls
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
KB SL RDL
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Ankle Squash with Lateral breathing RP
Set time Tempo
1 2min controlled

Muscle Strength Endurance: Total Body

No Themes Assigned

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 5min h:m:s

Workout Blocks

Total Body Strength Endurance
Circuit x 2

Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.

ULT
Elevated 1 Arm Plank with Reach
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
LLT
KB Goblet Sumo Squat
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
ULT
Push Up
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
LLT
DB Bentover Row
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
UMT
Side Lunge
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
LLT
DB Scaption
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
LLT
DB Alt Arm Curls
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)
LLT
KB SL RDL
reps 20
load light
Tempo
Rest 15s
Set Reps Load Tempo Rest
1 20 Light controlled 15s (h:m:s)
2 20 Light controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time Tempo
1 2min h:m:s controlled

Take 3 breaths per minute while holding this posture. Hold posture as long as possible before becoming too uncomfortable.