LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Shoulder/T-Spine Activation Sequence 4Q
Circuit x 1
Self-Massage: Foam Roll Lat
Set time Tempo Rest
1 2 min controlled 15sec
Self-Massage: T-Spine
Set time intensity Tempo Rest
1 00:03:00 3/10 controlled 15 s
Elevated Prone Squat to Mini Cobra
Set reps intensity Tempo Rest
1 5 3/10 controlled 15 s
Elevated Underswitch
Set reps intensity Tempo Rest
1 5 each 3/10 controlled 15 s
DB Scaption
Set reps load Tempo Rest
1 5 light controlled 15 s
Z Sit KB Waiters Sit Up
Set reps load Tempo Rest
1 5 each side light controlled 15 s
Horizontal Adduction Ward Quick Release
Set reps intensity Rest
1 5 each side 3/10 15 s
Overhead Ward Rotation Quick Release
Set reps intensity Rest
1 5 each side 3/10 15 s
Shoulder Rotation -Band Quick Release
Set reps intensity Rest
1 5 each side 3/10 15 s
Band Bow and Arrow Quick Release
Set reps intensity
1 5 each side 3/10
Rub and Scrub Sternum/Clavicle
Set time intensity
1 00:3:00 3/10
Workout Blocks
AHHPS Cyclical SIIT: Walk/Jog Intervals
Superset x 5
Nature Walk
Set time intensity Tempo Rest
1 5min 1-3 95-110 15s
2 5min 1-3 95-110 15s
3 5min 1-3 95-110 15s
4 5min 1-3 95-110 15s
5 5min 1-3 95-110 15s
Jog
Set time intensity Rest
1 2min 5-6 15 s
2 2min 5-6 15 s
3 2min 5-6 15 s
4 2min 5-6 15 s
5 2min 5-6 15 s

RG-L2 Cyclical SIIT: Walk/Jog Intervals Portage/ Canoe Trip

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

Portaging is the practice of carrying water craft or cargo over land, either around an obstacle in a river, or between two bodies of water. Canoe trip here we come.
The goal of this session, is to improve your ability to do cardiovascular work at higher intensities. You're going to alternate between jogging and walking OR walking up hill and down hill. The more intervals you can perform, the better conditioning you will develop.

Warm-Up Blocks

Shoulder/T-Spine Activation Sequence 4Q
Circuit x 1

This is a great warm-up sequence for your shoulders/ T-spine, lower body. Even though there are 12 different exercises, each one is fairly quick and simple to complete, setting your body up to optimally workout.

ULT
Self-Massage: Foam Roll Lat
time 2 min
Tempo controlled
Rest 15sec
Set Time Tempo Rest
1 2 min h:m:s Controlled 15sec (h:m:s)
LAR
Self-Massage: T-Spine
time 00:03:00
intensity 3/10
Tempo controlled
Rest 15 s
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Intensity Tempo Rest
1 00:03:00 h:m:s 3/10 RPE Controlled 15 s (h:m:s)
ULT
Elevated Prone Squat to Mini Cobra
reps 5
intensity 3/10
Tempo controlled
Rest 15 s
Set Reps Intensity Tempo Rest
1 5 3/10 RPE Controlled 15 s (h:m:s)
UMT
Elevated Underswitch
reps 5 each
intensity 3/10
Tempo controlled
Rest 15 s
Set Reps Intensity Tempo Rest
1 5 each 3/10 RPE Controlled 15 s (h:m:s)
LLT
DB Scaption
reps 5
load light
Tempo controlled
Rest 15 s
Set Reps Load Tempo Rest
1 5 Light Controlled 15 s (h:m:s)
LMT
Z Sit KB Waiters Sit Up
reps 5 each side
load light
Tempo controlled
Rest 15 s
Set Reps Load Tempo Rest
1 5 each side Light Controlled 15 s (h:m:s)
ULT
Horizontal Adduction Ward Quick Release
reps 5 each side
intensity 3/10
Rest 15 s
Set Reps Intensity Rest
1 5 each side 3/10 RPE 15 s (h:m:s)
UMT
Overhead Ward Rotation Quick Release
reps 5 each side
intensity 3/10
Rest 15 s
Set Reps Intensity Rest
1 5 each side 3/10 RPE 15 s (h:m:s)
LLT
Shoulder Rotation -Band Quick Release
reps 5 each side
intensity 3/10
Rest 15 s
Set Reps Intensity Rest
1 5 each side 3/10 RPE 15 s (h:m:s)
LMT
Band Bow and Arrow Quick Release
reps 5 each side
intensity 3/10
Set Reps Intensity
1 5 each side 3/10 RPE
Rub and Scrub Sternum/Clavicle
time 00:3:00
intensity 3/10
Set Time Intensity
1 00:3:00 h:m:s 3/10 RPE

Workout Blocks

AHHPS Cyclical SIIT: Walk/Jog Intervals
Superset x 5

Alternate Walking and Jogging. Start with longer times walking than jogging. As a progression, try to jog more than you walk.

GAR ULT
Nature Walk
time 5min
intensity 1-3
Tempo 95-110
Rest 15s
Set Time Intensity Tempo Rest
1 5min h:m:s 1-3 RPE 95-110 X:X:X 15s (h:m:s)
2 5min h:m:s 1-3 RPE 95-110 X:X:X 15s (h:m:s)
3 5min h:m:s 1-3 RPE 95-110 X:X:X 15s (h:m:s)
4 5min h:m:s 1-3 RPE 95-110 X:X:X 15s (h:m:s)
5 5min h:m:s 1-3 RPE 95-110 X:X:X 15s (h:m:s)

Carry a bag or a 3lb weight in each hand on the first set, then place the weights in a backpack on your shoulders, for the next. Alternate weight positions for each set.

ULT
Jog
time 2min
intensity 5-6
Rest 15 s
Set Time Intensity Rest
1 2min h:m:s 5-6 RPE 15 s (h:m:s)
2 2min h:m:s 5-6 RPE 15 s (h:m:s)
3 2min h:m:s 5-6 RPE 15 s (h:m:s)
4 2min h:m:s 5-6 RPE 15 s (h:m:s)
5 2min h:m:s 5-6 RPE 15 s (h:m:s)

Carry a bag or a 3lb weight in each hand on the first set, then place the weights in a backpack on your shoulders, for the next. Alternate weight positions for each set.