Set	time
1	30 sec

Set	time
1	30 sec l/r

Set	reps	load
1	10	heavy

Set	reps	load
1	10	light

Set	time	Rest
1	1 min	1 min between sets
2	1 min

Set	reps	load	Tempo	Rest
1	12-15 left	light	controlled	2 min between sets
2	12-15 right	light	controlled

Set	time	Tempo	Rest
1	1 minute	fast	1 min
2	1 minute	fast

Set	reps	Tempo	Rest
1	30 seconds	explosive	45 sec-1 min between
2	30 seconds	explosive

Set	reps	Tempo
1	3-5	controlled

Set	reps	Hold
1	1 L/R	6 breaths

Set	time	Tempo
1	1 minute	controlled

Strength and endurance session

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Activation for strength endurance workout
Circuit x 1

Fluid dynamics, small motor unit recruitment, mobility, muscle excitation

Rub and Scrub Pelvis

time 30 sec

Set	Time
1	30 sec h:m:s

ULT
Self-Massage: Foam Roll Lat

time 30 sec l/r

Set	Time
1	30 sec l/r h:m:s

LLT
Bentover Sagittal Band Walk

reps 10

load heavy

Set	Reps	Load
1	10	Heavy

20 steps in each direction

LLT
DB Scaption

reps 10

load light

Set	Reps	Load
1	10	Light

Go very light - this is just to warm up the joints.

LLT
OH Squat Forced Exhalation

reps 10

Set	Reps
1	10

pack shoulders, engage lats, feel how the forced exhalation braces your abs

LLT
Shoulder Rotation -Band Quick Release

reps 10

Set	Reps
1	10

Workout Blocks

Strength endurance upper body
Superset x 2

LLT
Metabolic Conditioning Swing Switch

time 1 min

Rest 1 min between sets

Set	Time	Rest
1	1 min h:m:s	1 min between sets (h:m:s)
2	1 min h:m:s	(h:m:s)

If you are a beginner, use a light dumbbell; as you gain experience, we'll go up in weight and may begin to use a kettlebell; length of swing and mode (EMOM, etc) will change as you progress, too

LMT
[J] – Side Lunge, Offset Shovel

reps 12-15 left

load light

Tempo controlled

Rest 2 min between sets

Set	Reps	Load	Tempo	Rest
1	12-15 left	Light	Controlled	2 min between sets (h:m:s)
2	12-15 right	Light	Controlled	(h:m:s)

Use light ViPR, or, if not available or you are working out at home, dowel, PVC pipe, broomstick.

Strength endurance for lower body (bodyweight if beginner, loaded if not)
Superset x 2

ULT
Deep Posterior Lunge

time 1 minute

Tempo fast

Rest 1 min

Set	Time	Tempo	Rest
1	1 minute h:m:s	Fast	1 min (h:m:s)
2	1 minute h:m:s	Fast	(h:m:s)

bodyweight

UMT
Quick Shuffle

reps 30 seconds

Tempo explosive

Rest 45 sec-1 min between

Enhances quick neuromuscular coordination in the lateral direction.

Set	Reps	Tempo	Rest
1	30 seconds	Explosive	45 sec-1 min between (h:m:s)
2	30 seconds	Explosive	(h:m:s)

You don't need special markers; use what you have available - just space them out equally

Cool Down Blocks

Cool Down Block (child pose to cobra; seated 90-90; figure 8 breath - do this one first)
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	3-5	Controlled

Slow deep breaths

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Reps	Hold
1	1 L/R	6 breaths h:m:s

UMT
Figure 8 Breathing for Recovery and Regeneration

Set	Time	Tempo
1	1 minute h:m:s	Controlled

Warm-Up Blocks

Activation for strength endurance workout Circuit x 1

Rub and Scrub Pelvis time 30 sec

ULT Self-Massage: Foam Roll Lat time 30 sec l/r

LLT Bentover Sagittal Band Walk reps 10 load heavy

LLT DB Scaption reps 10 load light

LLT OH Squat Forced Exhalation reps 10

LLT Shoulder Rotation -Band Quick Release reps 10

Workout Blocks

Strength endurance upper body Superset x 2

LLT Metabolic Conditioning Swing Switch time 1 min Rest 1 min between sets

LMT [J] – Side Lunge, Offset Shovel reps 12-15 left load light Tempo controlled Rest 2 min between sets

Strength endurance for lower body (bodyweight if beginner, loaded if not) Superset x 2

ULT Deep Posterior Lunge time 1 minute Tempo fast Rest 1 min

UMT Quick Shuffle reps 30 seconds Tempo explosive Rest 45 sec-1 min between