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

Group Ex_Body Weight Blast

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

Warm-Up Blocks

AHHPS – Activation for Power
Circuit x 1

This block incorporates a 4-Step Activation sequence with added Excitation drills to prepare for power-based exercise.

Rub and Scrub Pelvis
reps 10
Set Reps
1 10

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Mini Band Lateral Ward Quick Release
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Monster Band T-Squat Quick Release
reps 10
load heavy
Tempo controlled
Set Reps Load Tempo
1 10 Heavy Controlled
LLT
Percussive Exhalation OH Squat
reps 10
Set Reps
1 10
ULT
Eye Tracking Reverse Lunge
reps 10
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Power Block - ULT/UMT Accel/Decel
Giant Set x 2

LLT
Half Kneel OH Sprint Up
reps 4 ea lead leg
Rest 1 min
Set Reps Rest
1 4 ea lead leg 1 min (h:m:s)
2 4 ea lead leg 1 min (h:m:s)

Perform Unloaded.

UMT
Lateral 3-Point Shuffle Up
reps 5 ea
Rest 1 min
Set Reps Rest
1 5 ea 1 min (h:m:s)
2 5 ea 1 min (h:m:s)
ULT
Unilateral Vertical Skip
reps 10 ea
Rest 1 min
Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.
Set Reps Rest
1 10 ea 1 min (h:m:s)
2 10 ea 1 min (h:m:s)
UMT
Lateral Lunge to Skip
reps 10
Rest 1 min
Set Reps Rest
1 10 1 min (h:m:s)
2 10 1 min (h:m:s)

Metabolic Bodyweight Finisher
Tri-Set x 2

Use this tri-set bodyweight finisher to ramp up metabolism and give people the sense that they really cooked their workout.

ULT
Deep Squat Get Up
time 1 min
Rest 15 sec
Set Time Rest
1 1 min h:m:s 15 sec (h:m:s)
2 1 min h:m:s 15 sec (h:m:s)
ULT
Mountain Climbers
time 20 sec x 3
Rest 10
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Rest
1 20 sec x 3 h:m:s 10 (h:m:s)
2 20 sec x 3 h:m:s 10 (h:m:s)
UMT
Shuffle w Transverse Breakdown
time 1 min
Rest 2 min
Enhances frontal and transverse plane agility in the lateral direction.
Set Time Rest
1 1 min h:m:s 2 min (h:m:s)
2 1 min h:m:s 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 2-3 ea