LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm-Up Block
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time Rest
1 3 minutes NO
ViPR PRO Step w/ Type 1 Shift
Set reps weight_kgs Tempo Rest
1 10 6 controlled NO
[J] – 90/90 Windmill to Step
Set reps Tempo Rest
1 12 controlled NO
Workout Blocks
Strength Endurance 1.: ULT/UMT
Giant Set x 3
Deep Lateral Walk
Set time Tempo Rest
1 45 seconds controlled 25 seconds
2 45 seconds controlled 25 seconds
3 45 seconds controlled 25 seconds
J – Lateral Crawl (contralateral)
Set time Tempo Rest
1 45 seconds controlled 25 seconds
2 45 seconds controlled 25 seconds
3 45 seconds controlled 25 seconds
Controlled Skater
Set time Tempo Rest
1 45 seconds controlled 25 seconds
2 10 controlled
3 10 controlled
Deep Squat Get Up
Set reps
1 10
2 10
3 10
Cool Down Blocks
Cool-Down Block
Superset x 1
Ankle Squash with Lateral breathing RP
Set time
1 1 minute each side
RP – Half Knee rest
Set time
1 1 minute each side

Strength Endurance 2: ULT/UMT

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

Strength Endurance is about recruiting and maintaining muscular contraction for an extended period of time with minimal rest between the exercises.

#onlythebestrepscount

Warm-Up Blocks

Warm-Up Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time Rest
1 3 minutes h:m:s NO (h:m:s)
LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps Weight Tempo Rest
1 10 6 kgs Controlled NO (h:m:s)
UMT
[J] – 90/90 Windmill to Step
Set Reps Tempo Rest
1 12 Controlled NO (h:m:s)

Workout Blocks

Strength Endurance 1.: ULT/UMT
Giant Set x 3

UMT
Deep Lateral Walk
time 45 seconds
Tempo controlled
Rest 25 seconds
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 25 seconds (h:m:s)
2 45 seconds h:m:s Controlled 25 seconds (h:m:s)
3 45 seconds h:m:s Controlled 25 seconds (h:m:s)

Stay low the whole time with spine long and shoulders broad

UMT
J – Lateral Crawl (contralateral)
time 45 seconds
Tempo controlled
Rest 25 seconds
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 25 seconds (h:m:s)
2 45 seconds h:m:s Controlled 25 seconds (h:m:s)
3 45 seconds h:m:s Controlled 25 seconds (h:m:s)

Opposite limbs are moving

UMT
Controlled Skater
time 45 seconds
Tempo controlled
Rest 25 seconds
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 25 seconds (h:m:s)
2 10 h:m:s Controlled (h:m:s)
3 10 h:m:s Controlled (h:m:s)

Stay low the whole time with spine long and shoulders broad

ULT
Deep Squat Get Up
reps 10
Set Reps
1 10
2 10
3 10

#onlythebestrepscount

Cool Down Blocks

Cool-Down Block
Superset x 1

LAR ULT
Ankle Squash with Lateral breathing RP
time 1 minute each side
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 1 minute each side h:m:s
GAR UMT
RP – Half Knee rest
time 1 minute each side
Stretches the inner leg/hip, the quads, low and upper back
Set Time
1 1 minute each side h:m:s