LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Rower
Set time
1 5:00
Half Kneeling Dorsi Flexion
Set reps
1 10
LMT – Scapula Pull and reach open
Set reps
1 5
Repeated Squat Jump
Set time
1 :45
OH Squat Forced Exhalation
Set reps load Tempo
1 10 light controlled
ViPR PRO Half Kneel OH Rotational Press
Set reps load Tempo
1 10 light controlled
Diagonal Lift Eye Tracking
Set time
1 :30
Workout Blocks
Working Block
Horizontal
BB Front Squat Wide Stance
Set reps load Tempo Rest
1 10-12 moderate controlled :15
2 10-12 moderate controlled :15
3 10-12 moderate controlled :15
4 10-12 moderate controlled :15
Alternating Rotational Shift Reverse Lunge to OH Press
Set reps load Tempo Rest
1 10-12 moderate controlled :15
2 10-12 moderate controlled :15
3 10-12 moderate controlled :15
4 10-12 moderate controlled :15
DB Scaption
Set reps load Tempo Rest
1 10-12 moderate controlled :15
2 10-12 moderate controlled :15
3 10-12 moderate controlled :15
4 10-12 moderate controlled :15
DB Lawnmower Row
Set reps load Tempo Rest
1 10-12 moderate controlled :15
2 10-12 moderate controlled :15
3 10-12 moderate controlled :15
4 10-12 moderate controlled :15
DB Bench Press
Set reps load Tempo Rest
1 10 moderate controlled :15
2 10 moderate controlled :15
3 10 moderate controlled :15
4 10 moderate controlled :15
Set reps Tempo Rest
1 10 controlled :15
2 10 controlled :15
3 10 controlled :15
4 10 controlled :15
Cool Down Blocks
Cool Down Block
Horizontal
Deep Lateral Sways
Set reps
1 10
Weighted Belly Breathing
Set time
1 2:00

LD – Overall Strength Endurance

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
Rower
Rowing Machine (Ergometer)
Set Time
1 5:00 h:m:s
ULT
Half Kneeling Dorsi Flexion
Set Reps
1 10
LMT
LMT – Scapula Pull and reach open
Set Reps
1 5
ULT
Repeated Squat Jump
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Time
1 :45 h:m:s

As a warm up, small bounce like jumps

LLT
OH Squat Forced Exhalation
Set Reps Load Tempo
1 10 Light Controlled
LMT
ViPR PRO Half Kneel OH Rotational Press
Set Reps Load Tempo
1 10 Light Controlled
LMT
Diagonal Lift Eye Tracking
Set Time
1 :30 h:m:s

Workout Blocks

Working Block
Horizontal Loading

LLT
BB Front Squat Wide Stance
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled :15 (h:m:s)
2 10-12 Moderate Controlled :15 (h:m:s)
3 10-12 Moderate Controlled :15 (h:m:s)
4 10-12 Moderate Controlled :15 (h:m:s)

for this exercise we will be uding a 12kg Vipr in a front carry hold

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled :15 (h:m:s)
2 10-12 Moderate Controlled :15 (h:m:s)
3 10-12 Moderate Controlled :15 (h:m:s)
4 10-12 Moderate Controlled :15 (h:m:s)
LLT
DB Scaption
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled :15 (h:m:s)
2 10-12 Moderate Controlled :15 (h:m:s)
3 10-12 Moderate Controlled :15 (h:m:s)
4 10-12 Moderate Controlled :15 (h:m:s)
LMT
DB Lawnmower Row
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled :15 (h:m:s)
2 10-12 Moderate Controlled :15 (h:m:s)
3 10-12 Moderate Controlled :15 (h:m:s)
4 10-12 Moderate Controlled :15 (h:m:s)
LLT
DB Bench Press
Set Reps Load Tempo Rest
1 10 Moderate Controlled :15 (h:m:s)
2 10 Moderate Controlled :15 (h:m:s)
3 10 Moderate Controlled :15 (h:m:s)
4 10 Moderate Controlled :15 (h:m:s)

To replace the bench in this exercise we wil luse the floor and press.

Set Reps Tempo Rest
1 10 Controlled :15 (h:m:s)
2 10 Controlled :15 (h:m:s)
3 10 Controlled :15 (h:m:s)
4 10 Controlled :15 (h:m:s)

complete to failure in each set

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Deep Lateral Sways
Set Reps
1 10

with deep breaths, control rhythm and timing

GAR LLT
Weighted Belly Breathing
Set Time
1 2:00 h:m:s