We will be focussing on low chain strength with this workout.
Low Chain Dynamic Lift and Shift
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
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Use the spider complex to prepare your system for the work ahead.
ULT
The Spider Complex
This movement can be utilized (and modified) to fit the needs of any athlete. I consider it a total body joint prep sequence. It addresses all the major joints and can be self loaded by adding a little pressure or percussion with the movements.
Equipping reciprocal inhibition helps to stimulate the nervous system of the affected areas and adding speed to your movements increases the neural requirement to hold yourself in odd positions.
| Set | Time |
|---|---|
| 1 | 5 min h:m:s |
Workout Blocks
Working Block
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This will be your main working block of today's workout. Expect linear lifts followed by nonlinear lifts.
4Q Dead Strength 1
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This intermediate work set will focus on a deadlift movement coupled with a non linear movement that mimics and solidifies the theme for the day. The third movement will ensure that maximum range is achieved through a G2S drill
LLT
KB Deadlift
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 2 | 8 | Moderate | Controlled | 1 min (h:m:s) |
| 3 | 8 | Moderate | Controlled | 1 min (h:m:s) |
Cool Down Blocks
Cool Down Block
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Shake out that low chain with a light jog.
Metabolic SISS Run
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Maintain a slow pace. You should be able to carry a conversation. If you can't make it 3 miles, then the goal is to progress to 3 miles over the course of 2-3 months.
Run
| Set | Reps | Distance |
|---|---|---|
| 1 | 1 mi |