This workout should be the beginning of your week and will cause metabolic stress regardless of what day of the week you chose to start with.
Please move well before you move often.
Ground Games
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
Use this block to get ready to move. If you have any specific needs that require your attention please take the time to address those. Please set a timer for 5 minutes and move through that whole block of time.
ULT
The Spider Complex
This movement can be utilized (and modified) to fit the needs of any athlete. I consider it a total body joint prep sequence. It addresses all the major joints and can be self loaded by adding a little pressure or percussion with the movements.
Equipping reciprocal inhibition helps to stimulate the nervous system of the affected areas and adding speed to your movements increases the neural requirement to hold yourself in odd positions.
| Set | Time | Intensity |
|---|---|---|
| 1 | 5 minutes h:m:s | 3/10 RPE |
Workout Blocks
Pulling from the ground
Horizontal Loading
Time to lift some heavy stuff. Heavy is relative to you so let's find something that challenges you and work around those variables.
Deadshifts
Tri-Set
x 1
After our heavier linear movement lets get ready to move some unconventional loads in 3D. This will help to drive the neural connection from body to the brain and sharpen up your movements in the future.
LLT
DB – Posterior Lunge, DeadShift
reps
10
intensity
6/10
Tempo
controlled
Rest
30 seconds
reps
10
intensity
6/10
Tempo
controlled
Rest
30 seconds
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 6/10 RPE | Controlled | 30 seconds (h:m:s) |