LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Activation
Circuit x 2
HyperVolt-Knee Vibration
Set time
1 60s
2 60s
[J] – Rotational Squat, 2 Arm Ward
Set reps Hold
1 5 3s
2 5 3s
Neutral Percussive Exhalation
Set reps Tempo
1 5 fast
2 5 fast
Body Clapping – Rib Cage/Arm Pits
Set time
1 60s
2 60s
Dynamic Mobility
Giant Set x 3
[J] – Deep Knee Rotation
Set reps Tempo
1 8 controlled
2 8 controlled
3 8 controlled
[J] – Lateral Squat, Type 2 Tilt
Set reps weight_kgs Tempo
1 8 12kg controlled
2 8 12kg controlled
3 8 12kg controlled
[J] – Body-weight Combo Flow (3 steps)
Set reps Tempo
1 4 controlled
2 4 controlled
3 4 controlled
J – Side Lunge, Counter Shift
Set reps load Tempo
1 10 light controlled
2 10 heavy controlled
3 10 heavy controlled

J – Build-Up Circuit 1.

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Focus on quality of movements and getting ready for the new week, or for another workout.

Recovery Blocks

Activation
Circuit x 2

LMT LAR
HyperVolt-Knee Vibration
time 60s
Set Time
1 60s h:m:s
2 60s h:m:s
UMT
[J] – Rotational Squat, 2 Arm Ward
reps 5
Hold 3s
Set Reps Hold
1 5 3s h:m:s
2 5 3s h:m:s
LAR ULT
Neutral Percussive Exhalation
reps 5
Tempo fast
Set Reps Tempo
1 5 Fast
2 5 Fast
LMT LAR
Body Clapping – Rib Cage/Arm Pits
time 60s
Set Time
1 60s h:m:s
2 60s h:m:s

Dynamic Mobility
Giant Set x 3

UMT
[J] – Deep Knee Rotation
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
3 8 Controlled
LMT
[J] – Lateral Squat, Type 2 Tilt
reps 8
weight_kgs 12kg
Tempo controlled
Set Reps Weight Tempo
1 8 12kg kgs Controlled
2 8 12kg kgs Controlled
3 8 12kg kgs Controlled
UMT
[J] – Body-weight Combo Flow (3 steps)
reps 4
Tempo controlled
Set Reps Tempo
1 4 Controlled
2 4 Controlled
3 4 Controlled
LMT
J – Side Lunge, Counter Shift
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Heavy Controlled
3 10 Heavy Controlled