LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Advanced Fundamental Movement Strength Circuit 1

TRX Rows 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Reverse Lunge With Medicine Ball Rotation 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Squat then Band Chest Press 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

ViPR PRO – Head Prepositions, 1/2 Kneel G2S 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Stretch – Scorpion 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Single Arm Cable Lat Row [MS] 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Chest Press – Suspension Trainer 2 x 12

Set	reps	Tempo	Rest
1	12	controlled	0
2	12	controlled	0

Hollow body hold [MC] 2 x 1

Set	reps	time	Hold	Rest
1	1	30 sec	30 sec	0
2	1	30 sec	30 sec	0

Advanced Fundamental Movement Strength [Full Body]

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Advanced Fundamental Movement Strength Circuit 1
Circuit x 2

LLT
TRX Rows

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

LLT
Reverse Lunge With Medicine Ball Rotation

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

LLT
Squat then Band Chest Press

reps 12

Tempo controlled

Rest 0

A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

GAR LMT
ViPR PRO – Head Prepositions, 1/2 Kneel G2S

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

Stretch – Scorpion

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

LLT
Single Arm Cable Lat Row [MS]

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

ULT
Chest Press – Suspension Trainer

reps 12

Tempo controlled

Rest 0

Set	Reps	Tempo	Rest
1	12	Controlled	0 (h:m:s)
2	12	Controlled	0 (h:m:s)

ULT
Hollow body hold [MC]

reps 1

time 30 sec

Hold 30 sec

Rest 0

Set	Reps	Time	Hold	Rest
1	1	30 Sec h:m:s	30 sec h:m:s	0 (h:m:s)
2	1	30 Sec h:m:s	30 sec h:m:s	0 (h:m:s)