LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

SL Hip Bridge Dropout 2 x 6 per side

Set	reps	Tempo
1	6 per side	controlled
2	6 per side	controlled

Plank with kickback 2 x 10 per side

Set	reps	Tempo
1	10 per side	controlled
2	10 per side	controlled

Bodysaw 2 x 10-12

Set	reps	Tempo
1	10-12	controlled
2	10-12	controlled

Side Plank Reach Through 2 x 8 per side

Set	reps	Tempo
1	8 per side	controlled
2	8 per side	controlled

Side Lunge Rotation 2 x 8 per side

Set	reps	Tempo
1	8 per side	controlled
2	8 per side	controlled

Power: Acceleration & Deceleration

Press Jack 3 x 30s

Set	time	weight_lbs	Tempo
1	30s	8	fast
2	30s	8	fast
3	30s	8	fast

Set	time	Tempo	Rest
1	30s	controlled	45s
2	30s	controlled	45s
3	30s	controlled	45s

Full Body Circuit

Lateral Lunge Slide 3 x 10-12 per leg

Set	reps	weight_lbs	Tempo	Rest
1	10-12 per leg	8	controlled	15s
2	10-12 per leg	8	controlled	15s
3	10-12 per leg	8	controlled	15s

SL Slider Hamstring Curl 3 x 6-8 per leg

Set	reps	Tempo	Rest
1	6-8 per leg	controlled	15s
2	6-8 per leg	controlled	15s
3	6-8 per leg	controlled	15s

Kneeling Sphinx Pushup 3 x 5-6

Set	reps	Tempo	Rest
1	5-6	3:1:1	15s
2	5-6	3:1:1	15s
3	5-6	3:1:1	15s

Prone Swimmers 3 x 8 per side

Set	reps	Tempo	Rest
1	8 per side	controlled	15s
2	8 per side	controlled	15s
3	8 per side	controlled	15s

G2S Forward to Lateral Lunge with Balance 3 x 5 per side

Set	reps	Tempo	Rest
1	5 per side	controlled	15s
2	5 per side	controlled	15s
3	5 per side	controlled	15s

DB Reverse Curl 3 x 10

Set	reps	weight_lbs	Tempo
1	10	8	controlled
2	10	8	controlled
3	10	8	controlled

DB Squat to Curl to Press 3 x 8

Set	reps	weight_lbs	Tempo	Rest
1	8	8	controlled	30s
2	8	8	controlled	30s
3	8	8	controlled	30s

Cool Down Blocks

Cool Down Block

Seated 90-90 Stretch 1 x 1m per side

Set	time
1	1m per side

Side Lying 90-90 1 x 10 per side

Set	reps	Tempo
1	10 per side	controlled

[LJ] Susan C – Session 1

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Tri-Set x 2

ULT
SL Hip Bridge Dropout

reps 6 per side

Tempo controlled

Set	Reps	Tempo
1	6 per side	Controlled
2	6 per side	Controlled

Plank with kickback

reps 10 per side

Tempo controlled

Set	Reps	Tempo
1	10 per side	Controlled
2	10 per side	Controlled

Bodysaw

reps 10-12

Tempo controlled

Set	Reps	Tempo
1	10-12	Controlled
2	10-12	Controlled

UMT
Side Plank Reach Through

reps 8 per side

Tempo controlled

Set	Reps	Tempo
1	8 per side	Controlled
2	8 per side	Controlled

UMT
Side Lunge Rotation

reps 8 per side

Tempo controlled

Set	Reps	Tempo
1	8 per side	Controlled
2	8 per side	Controlled

Workout Blocks

Power: Acceleration & Deceleration
Superset x 3

LLT
Press Jack

time 30s

weight_lbs 8

Tempo fast

Set	Time	Weight	Tempo
1	30s h:m:s	8 lbs	Fast
2	30s h:m:s	8 lbs	Fast
3	30s h:m:s	8 lbs	Fast

UMT
Skater

time 30s

Tempo controlled

Rest 45s

An explosive leg exercise that supports dynamic balance and agility in the frontal plane

Set	Time	Tempo	Rest
1	30s h:m:s	Controlled	45s (h:m:s)
2	30s h:m:s	Controlled	45s (h:m:s)
3	30s h:m:s	Controlled	45s (h:m:s)

Full Body Circuit
Circuit x 3

UMT
Lateral Lunge Slide

reps 10-12 per leg

weight_lbs 8

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	10-12 per leg	8 lbs	Controlled	15s (h:m:s)
2	10-12 per leg	8 lbs	Controlled	15s (h:m:s)
3	10-12 per leg	8 lbs	Controlled	15s (h:m:s)

With DB pressout

SL Slider Hamstring Curl

reps 6-8 per leg

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	6-8 per leg	Controlled	15s (h:m:s)
2	6-8 per leg	Controlled	15s (h:m:s)
3	6-8 per leg	Controlled	15s (h:m:s)

Kneeling Sphinx Pushup

reps 5-6

Tempo 3:1:1

Rest 15s

Set	Reps	Tempo	Rest
1	5-6	3:1:1	15s (h:m:s)
2	5-6	3:1:1	15s (h:m:s)
3	5-6	3:1:1	15s (h:m:s)

Only 1 set of these during the last round of the circuit.

Prone Swimmers

reps 8 per side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	8 per side	Controlled	15s (h:m:s)
2	8 per side	Controlled	15s (h:m:s)
3	8 per side	Controlled	15s (h:m:s)

UMT
G2S Forward to Lateral Lunge with Balance

reps 5 per side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	5 per side	Controlled	15s (h:m:s)
2	5 per side	Controlled	15s (h:m:s)
3	5 per side	Controlled	15s (h:m:s)

Finisher
Tri-Set x 3

DB Reverse Curl

reps 10

weight_lbs 8

Tempo controlled

Set	Reps	Weight	Tempo
1	10	8 lbs	Controlled
2	10	8 lbs	Controlled
3	10	8 lbs	Controlled

LLT
DB Squat to Curl to Press

reps 8

weight_lbs 8

Tempo controlled

Rest 30s

Set	Reps	Weight	Tempo	Rest
1	8	8 lbs	Controlled	30s (h:m:s)
2	8	8 lbs	Controlled	30s (h:m:s)
3	8	8 lbs	Controlled	30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Time
1	1m per side h:m:s

UMT
Side Lying 90-90

Set	Reps	Tempo
1	10 per side	Controlled