LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 set prep Legacy 1
Horizontal
Rub and Scrub Pelvis
Set time time Tempo Rest
1 1 min max 10 sec ea controlled 0
Prisoner Runner’s Medial Hinge
Set reps 0 Tempo Rest
1 5 ea side controlled 10 sec
2 5 ea side controlled 10 sec
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 10 sec
2 10 controlled 10 sec
Band Calf Activation
Set reps load Tempo Rest
1 10 moderate controlled 10 sec
2 10 moderate controlled 10 sec
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 5 each side moderate controlled 10 sec
2 5 each side moderate controlled 10 sec
Supine Percussive Exhalation
Set reps Tempo
1 5 explosive
Ground rolling (Tumbling)
Set reps time Tempo
1 10 30 sec controlled
Workout Blocks
Lower body superset LLT-->LMT
Superset x 3
Alternating DB Step Down
Set reps load Tempo Rest
1 10 moderate controlled 0s
2 10 moderate controlled 0s
3 10 moderate controlled 0s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10 EACH SIDE moderate controlled 90sec
2 10 EACH SIDE moderate controlled 90sec
3 10 EACH SIDE moderate controlled 90sec
Posterior chain superset LLT–>LMT
Superset x 3
DB Hip Hinge
Set reps load Tempo Rest
1 8-10 moderate controlled 0s
2 8-10 moderate controlled 0s
3 8-10 moderate controlled 0s
3-Count OH Skater w/ Hold
Set reps intensity Tempo Rest
1 10 6-8 controlled 90sec
2 10 6-8 controlled 90sec
3 10 6-8 controlled 90sec
Whole body superset kettle bell and MB LLT-->LMT
Superset x 1
KB Dead Cleans
Set reps load Tempo
1 10 ea side moderate controlled
1.5 MB Halo
Set reps intensity Tempo Rest
1 10 ea 8 controlled 90 sec
Cool Down Blocks
submax strength lower body coolddown
Horizontal
Heel sitting
Set time time Hold
1 30 sec ea 30 sec
Submax lower body strength cooldown
Horizontal
Ankle Squash with Lateral breathing RP
Set time time
1 30 sec

Muscle Strength Submax Lower body Supersets LLT/LMT

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

This session is structured to build submax strength and endurance utilizing a minimum of available equipment and body weight exercises.

Warm-Up Blocks

7 set prep Legacy 1
Horizontal Loading

This is a 7 step warmup routine to prepare for lower body focused training session.

Rub and Scrub Pelvis
Set Time Time Tempo Rest
1 1 min max h:m:s 10 Sec Ea h:m:s Controlled 0 (h:m:s)
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)
2 5 ea side Controlled 10 sec (h:m:s)
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo Rest
1 10 Controlled 10 sec (h:m:s)
2 10 Controlled 10 sec (h:m:s)
LLT
Band Calf Activation
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10 sec (h:m:s)
2 10 Moderate Controlled 10 sec (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Load Tempo Rest
1 5 each side Moderate Controlled 10 sec (h:m:s)
2 5 each side Moderate Controlled 10 sec (h:m:s)
ULT
Supine Percussive Exhalation
Set Reps Tempo
1 5 Explosive
GAR UMT
Ground rolling (Tumbling)
Set Reps Time Tempo
1 10 30 Sec h:m:s Controlled

Workout Blocks

Lower body superset LLT-->LMT
Superset x 3

LLT
Alternating DB Step Down
reps 10
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 0s (h:m:s)
2 10 Moderate Controlled 0s (h:m:s)
3 10 Moderate Controlled 0s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 10 EACH SIDE
load moderate
Tempo controlled
Rest 90sec
Set Reps Load Tempo Rest
1 10 EACH SIDE Moderate Controlled 90sec (h:m:s)
2 10 EACH SIDE Moderate Controlled 90sec (h:m:s)
3 10 EACH SIDE Moderate Controlled 90sec (h:m:s)

Posterior chain superset LLT–>LMT
Superset x 3

LLT
DB Hip Hinge
reps 8-10
load moderate
Tempo controlled
Rest 0s
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 0s (h:m:s)
2 8-10 Moderate Controlled 0s (h:m:s)
3 8-10 Moderate Controlled 0s (h:m:s)
LMT
3-Count OH Skater w/ Hold
reps 10
intensity 6-8
Tempo controlled
Rest 90sec
Develop agility and neuromuscular control in the frontal transverse plane while loaded.
Set Reps Intensity Tempo Rest
1 10 6-8 RPE Controlled 90sec (h:m:s)
2 10 6-8 RPE Controlled 90sec (h:m:s)
3 10 6-8 RPE Controlled 90sec (h:m:s)

Whole body superset kettle bell and MB LLT-->LMT
Superset x 1

LLT
KB Dead Cleans
reps 10 ea side
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 ea side Moderate Controlled
LMT
1.5 MB Halo
reps 10 ea
intensity 8
Tempo controlled
Rest 90 sec
Set Reps Intensity Tempo Rest
1 10 ea 8 RPE Controlled 90 sec (h:m:s)

Cool Down Blocks

submax strength lower body coolddown
Horizontal Loading

Slow tempo; breathe 6:4:6sec tempo and allow the quads, glutes and ankle muscles to release

GAR ULT
Heel sitting
Restful pose and stretch for the quads and LPHC.
Set Time Time Hold
1 30 sec ea h:m:s 30 Sec h:m:s h:m:s

Submax lower body strength cooldown
Horizontal Loading

Slow tempo; breathe 6:4:6sec tempo and allow the quads, glutes and ankle muscles to release

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time Time
1 h:m:s 30 Sec h:m:s