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

General Fitness Movement Strength Day 1

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

This is a full body movement strength protocol for an individual with no restrictions.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Thoracic mob and full body warm up block
Horizontal Loading

UMT
Prone T-Spine Rotation w/ Contra Hip Ext
Set Reps
1 10
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 10
ULT
Hip Bridge
Set Reps
1 10
ULT
1-Arm Plank Get Up to Balance
Set Reps
1 10

Workout Blocks

Working Block
Horizontal Loading

Dead Strength Agile Strength and Hip Mobility Block
Giant Set x 3

LMT
Crossover DB Deadlift
reps 10 ea
Rest 15 s
Set Reps Rest
1 10 ea 15 s (h:m:s)
2 10 ea 15 s (h:m:s)
3 10 ea 15 s (h:m:s)
UMT
Side Kick Through
time 40 s
Rest 15 s
Agile Strength, can be done slow, fast, or varying tempo.
Set Time Rest
1 40 s h:m:s 15 s (h:m:s)
2 40 s h:m:s 15 s (h:m:s)
3 40 s h:m:s 15 s (h:m:s)
LMT
Drop Lunge to Lateral Shift
reps 10 ea
Rest 15 s
Load on the front leg. Reach weight laterally as far as able to control.
Set Reps Rest
1 10 ea 15 s (h:m:s)
2 10 ea 15 s (h:m:s)
3 10 ea 15 s (h:m:s)
LLT
Half kneeling SA OH Press
reps 10 ea
Rest 2 min
Keep weight to the front foot. Keeps hips square and under shoulders during press. Pull weight back down to shoulder.
Set Reps Rest
1 10 ea 2 min (h:m:s)
2 10 ea 2 min (h:m:s)
3 10 ea 2 min (h:m:s)

Fundamental Strength Squat Block
Giant Set x 3

ULT
Deep Squat Get Up
reps 10 ea
Rest 15
Set Reps Rest
1 10 ea 15 (h:m:s)
2 10 ea 15 (h:m:s)
3 10 ea 15 (h:m:s)
ULT
Suspension Squat and Row Combo
reps 10 ea
Rest 15 s
Keep chest proud though out the entire lift. Wait till the top of the squat to begin rowing action.
Set Reps Rest
1 10 ea 15 s (h:m:s)
2 10 ea 15 s (h:m:s)
3 10 ea 15 s (h:m:s)
ULT
Low Row
reps 15
Rest 15 s
Keep palms up throughout the entire motion and keep shoulders low. Spread collar bones and keep chest proud as you row.
Set Reps Rest
1 15 15 s (h:m:s)
2 15 15 s (h:m:s)
3 15 15 s (h:m:s)
UMT
Suspension Cossack Squat
reps 8 ea
Rest 2 m
Use suspension as assistance rather than a point of balance.
Set Reps Rest
1 8 ea 2 m (h:m:s)
2 8 ea 2 m (h:m:s)
3 8 ea 2 m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 1 min h:m:s
UMT
Pigeon Thread the Needle
Set Reps
1 8 ea
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Time
1 30 sec h:m:s