LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal
Body-Weight Flow
Set time
1 2-3min
Mini Band Lateral Ward Quick Release
Set reps
1 10
Workout Blocks
Working Block 1 - LLT
Horizontal
DB Sumo Deadlift
Set reps load Tempo Rest
1 10-12 heavy controlled 60sec
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 10-12 heavy controlled 60
DB Fwd Lunge
Set reps load Tempo Rest
1 10 heavy controlled 60
Band Hip Bridge with Abduction
Set reps load Tempo Rest
1 10-12 heavy controlled 60
Working Block 2 - LMT
Horizontal
Landmine 1A Side Deadlift
Set reps load Tempo Rest
1 10-12 heavy controlled 60 sec
2 10-12 heavy controlled 60 sec
3 10-12 heavy controlled 60 sec
4 10-12 heavy controlled 60 sec
Landmine T Lunge
Set reps load Tempo Rest
1 10 heavy controlled 60sec
2 10 heavy controlled 60sec
3 10 heavy controlled 60sec
4 10 heavy controlled 60sec
Cool Down Blocks
Cool Down Block
Horizontal
Restore Deep Squat
Set time
1 1-2 min
Kneeling Restorative Flow for Recovery and Regeneration
Set time
1 2-3 min

Lower Body Strength LLT/LMT

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

This session will focus on strengthening the lower extremity using LLT techniques.

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
Body-Weight Flow
Set Time
1 2-3min h:m:s
LLT
Mini Band Lateral Ward Quick Release
Set Reps
1 10

10 per leg

Workout Blocks

Working Block 1 - LLT
Horizontal Loading

Compound LLT
4 sets of 4 exercises. Perform all sets of one exercise before moving on to the next exercise. Rest 60s in between sets.

LLT
DB Sumo Deadlift
Set Reps Load Tempo Rest
1 10-12 Heavy Controlled 60sec (h:m:s)
LLT
BB Back Squat Neutral Stance
Set Reps Load Tempo Rest
1 10-12 Heavy Controlled 60 (h:m:s)
LLT
DB Fwd Lunge
Bend your knee and hip to the same angle.
Set Reps Load Tempo Rest
1 10 Heavy Controlled 60 (h:m:s)

10 per leg

LLT
Band Hip Bridge with Abduction
Set Reps Load Tempo Rest
1 10-12 Heavy Controlled 60 (h:m:s)

Use dumbbell or plate for load

Working Block 2 - LMT
Horizontal Loading

4 sets of 4 exercises. Perform all sets of one exercise before moving on to the next exercise. Rest 60-90s in between sets.

Landmine 1A Side Deadlift
Set Reps Load Tempo Rest
1 10-12 Heavy Controlled 60 sec (h:m:s)
2 10-12 Heavy Controlled 60 sec (h:m:s)
3 10-12 Heavy Controlled 60 sec (h:m:s)
4 10-12 Heavy Controlled 60 sec (h:m:s)
LMT
Landmine T Lunge
Set Reps Load Tempo Rest
1 10 Heavy Controlled 60sec (h:m:s)
2 10 Heavy Controlled 60sec (h:m:s)
3 10 Heavy Controlled 60sec (h:m:s)
4 10 Heavy Controlled 60sec (h:m:s)

10 per side

Cool Down Blocks

Cool Down Block
Horizontal Loading

Goal to release hips, glutes and T-spine

GAR ULT
Restore Deep Squat
Is a restful pose and and a stretch for the hips and low back.
Set Time
1 1-2 min h:m:s
UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time
1 2-3 min h:m:s