Full-body workout designed to increase muscular endurance, and your ability to move more freely in multiple planes of motion. Loads will be either body weight alone, or light external weights, and reps on most strength-based exercises will be relatively high (10-20). We are focusing on building your work capacity and motor learning in this phase of your training.
[LJ] Jillian B Session B
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Dynamic Warm-up
Circuit
x 2
ULT
Self-Massage: Foam Roll Lat
reps
10
Tempo
controlled
reps
10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
| 2 | 10 | Controlled |
ULT
Crab Single Leg Squat
reps
5 per side
Tempo
controlled
reps
5 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5 per side | Controlled |
| 2 | 5 per side | Controlled |
Workout Blocks
Full Body Strength Circuit
Circuit
x 2
Perform each exercise back to back for the indicated reps, resting 30s between exercises. This circuit includes two deadlift exercises (one with body weight, one with an external load), one lunge pattern, two mobility exercises for hips and T-spine, and three core-focused exercises. All movements are selected to make you proficient in moving (sometimes under load) in various postures and positions while staying injury-free.
LLT
DB Deadlift to Shoulder Height
reps
10
weight_lbs
15
Tempo
controlled
Rest
30s
reps
10
weight_lbs
15
Tempo
controlled
Rest
30s
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 15 lbs | Controlled | 30s (h:m:s) |
| 2 | 10 | 15 lbs | Controlled | 30s (h:m:s) |
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps
10
load
light
Tempo
controlled
Rest
30s
reps
10
load
light
Tempo
controlled
Rest
30s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | Light | Controlled | 30s (h:m:s) |
| 2 | 10 | Light | Controlled | 30s (h:m:s) |
ULT
SL Alternating Bridge (Marching)
reps
10 per side
Tempo
controlled
Rest
30s
reps
10 per side
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 30s (h:m:s) |
| 2 | 10 per side | Controlled | 30s (h:m:s) |
ULT
Bird Dog
reps
10 per side
Tempo
controlled
Rest
30s
reps
10 per side
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per side | Controlled | 30s (h:m:s) |
| 2 | 10 per side | Controlled | 30s (h:m:s) |
ULT
Deep Squat Get Up
reps
6 per side
Tempo
controlled
Rest
30s
reps
6 per side
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 per side | Controlled | 30s (h:m:s) |
| 2 | 6 per side | Controlled | 30s (h:m:s) |
ULT
Lunge with Bend and Reach
reps
10 per leg
Tempo
controlled
Rest
30s
reps
10 per leg
Tempo
controlled
Rest
30s
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 per leg | Controlled | 30s (h:m:s) |
| 2 | 10 per leg | Controlled | 30s (h:m:s) |
UMT
Kneeling Side Bend Wall Ward
reps
8
Hold
3s
Rest
30s
reps
8
Hold
3s
Rest
30s
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 8 | 3s h:m:s | 30s (h:m:s) |
| 2 | 8 | 3s h:m:s | 30s (h:m:s) |
reps
5
Hold
3s
Rest
1m30s
reps
5
Hold
3s
Rest
1m30s
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 5 | 3s h:m:s | 1m30s (h:m:s) |
| 2 | 5 | 3s h:m:s | 1m30s (h:m:s) |
Cool Down Blocks
Cool Down Block
Horizontal Loading
Exercises to bring your body back to homeostasis--lower your heart rate, increase parasympathetic tone, lengthen breathing. Critical to shift your body into recovery mode.
LAR
ULT
Wall Reverse Step- Long Stride Stretch
This is a 2 step drill. First start by stepping back to a comfortable distance and then ward against the wall by creating a long stretch between your foot and arm.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 per side | Controlled |