LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Activation (Preparation)
Circuit x 2
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time
1 1 minute each area
2 1 minute each area
[J] – Rotational Squat, 2 Arm Ward
Set reps Hold
1 5 Press for 3s and release
2 5 Press for 3s and release
Neutral Percussive Exhalation
Set reps Tempo
1 5 fast
2 5 fast
Body Clapping – Rib Cage/Arm Pits
Set time
1 15 seconds on each area
2 15 seconds on each area
Dynamic Mobility
Giant Set x 3
[J] – Deep Knee Rotation
Set reps Tempo
1 8 on each side controlled
2 8 on each side controlled
3 8 on each side controlled
[J] – Lateral Squat, Type 2 Tilt
Set reps weight_kgs Tempo
1 6 on each side 12kg controlled
2 6 on each side 12kg controlled
3 6 on each side 12kg controlled
Set reps Tempo
1 8 on each side controlled
2 8 on each side controlled
3 8 on each side controlled
J – Side Lunge, Counter Shift
Set reps load Tempo
1 12 Alternate Lunge light controlled
2 12 Alternate Lunge light controlled
3 12 Alternate Lunge light controlled

J – Build-Up Circuit 1.

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This circuit is designed to kick off the week. Focus on quality of movements and getting ready for the new week, or for another workout.

Recovery Blocks

Activation (Preparation)
Circuit x 2

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 1 minute each area
Set Time
1 1 minute each area h:m:s
2 1 minute each area h:m:s
UMT
[J] – Rotational Squat, 2 Arm Ward
reps 5
Hold Press for 3s and release
Set Reps Hold
1 5 Press for 3s and release h:m:s
2 5 Press for 3s and release h:m:s
LAR ULT
Neutral Percussive Exhalation
reps 5
Tempo fast
Set Reps Tempo
1 5 Fast
2 5 Fast
LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 15 seconds on each area
Set Time
1 15 seconds on each area h:m:s
2 15 seconds on each area h:m:s

Dynamic Mobility
Giant Set x 3

UMT
[J] – Deep Knee Rotation
reps 8 on each side
Tempo controlled
Set Reps Tempo
1 8 on each side Controlled
2 8 on each side Controlled
3 8 on each side Controlled
LMT
[J] – Lateral Squat, Type 2 Tilt
reps 6 on each side
weight_kgs 12kg
Tempo controlled
Set Reps Weight Tempo
1 6 on each side 12kg kgs Controlled
2 6 on each side 12kg kgs Controlled
3 6 on each side 12kg kgs Controlled
reps 8 on each side
Tempo controlled
Set Reps Tempo
1 8 on each side Controlled
2 8 on each side Controlled
3 8 on each side Controlled
LMT
J – Side Lunge, Counter Shift
reps 12 Alternate Lunge
load light
Tempo controlled
Set Reps Load Tempo
1 12 Alternate Lunge Light Controlled
2 12 Alternate Lunge Light Controlled
3 12 Alternate Lunge Light Controlled