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

Week 9 Strength and Power Program (SKB)

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

This program is for someone who has at least 8 months experience in the gym and is looking to put on muscle.

You will perform the 7 step warm up followed by 4 exercises in a super set format.

The cool down will be on the Power Plate.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Pelvis
Set Reps
1 10

Horizontal Loading

UMT
SKB Rocking Thread the Needle
Rock your body as you reach under your arm diagonally up and diagonally down.
Set Reps
1 10

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ULT
ULT Half Kneeling to Sit Forward Shift SKB
Get in a half kneeling position and rock back while straightening your front leg then rock forward back to starting.
Set Reps
1 10

Horizontal Loading

LMT
SKB ViPR Halo
Grab the neutral grips on the ViPR and lift up and around your head for reps and then on the other side.
Set Reps
1 10

Horizontal Loading

UMT
TRX Golf Swing Forced Exhalation
Staggered stance, have TRX mid length and perform Golf Swing with one arm (deep inhale and exhale) and both arms (exhale hard and then some more until no air is left)
Set Reps
1 5

Horizontal Loading

LMT
Band Bow and Arrow Quick Release
Set Reps
1 5

Horizontal Loading

LMT
Lateral Step Eye Tracking
Set Reps
1 5

Workout Blocks

Working Block
Superset x 2

LLT
BB Back Squat Neutral Stance
reps 10
Set Reps
1 10
2 10
UMT
Surfer Squat
time 25 sec
Get in a squat position and hop back and forth.
Set Time
1 25 sec h:m:s
2 25 sec h:m:s

Superset x 3

LMT
SKB Turkish Get Up
reps 2
Set Reps
1 2
2 2
3 2
LLT
One Arm Kettlebell Swing (SKB)
reps 10
Rest 10 sec in between
Set Reps Rest
1 10 10 sec in between (h:m:s)
2 10 10 sec in between (h:m:s)
3 10 10 sec in between (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Vibration: Power Plate Stretch and Massage
Set Reps
1 10