LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
4Q Dynamic Warm-Up
Circuit x 1
Pigeon Squat to Cobra
Set reps
1 10
World’s Greatest Stretch
Set reps
1 3 each
DB Toe Sweeps
Set reps
1 10
DB Multi-planar Lunge with Reaches
Set reps
1 3 each
Prisoner Runner’s Medial Hinge
Set reps
1 5 each
Workout Blocks
4Q Cardio Circuit 1
Circuit x 3
MB Squat to Press
Set time load Tempo Rest
1 30s light controlled 60s
2 30s light controlled 60s
3 30s light controlled 60s
Cardio Breakdown
Set time load Tempo Rest
1 30s light controlled 60s
2 30s light controlled 60s
3 30s light controlled 60s
Reverse Paddle
Set time load Tempo Rest
1 20s light controlled 60s
2 20s light controlled 60s
3 20s light controlled 60s
Rotational Step to Squat
Set time load Tempo Rest
1 30s light controlled 60s
2 30s light controlled 60s
3 30s light controlled 60s
Bentover Sagittal Band Walk
Set reps load Tempo Rest
1 30s light controlled 60s
2 30s light controlled 60s
3 30s light controlled 60s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time Tempo Rest
1 2min controlled 30s
2 2min controlled 30s
Seated 90-90 Stretch
Set time 0 Hold Rest
1 60s 30s ea 15s
2 60s 30s ea 15s

Metab Pulmonary 4Q Cardio Circuit

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

This short circuit incorporates cardio exercises in all 4 mechanical quadrants. Maintain a moderate (scale of 4 ) pace with all exercises for a SISS metabolic effect.

Warm-Up Blocks

4Q Dynamic Warm-Up
Circuit x 1

Perform this dynamic warm up to enhance your preparation for the upcoming cardio circuit.

ULT
Pigeon Squat to Cobra
reps 10
Set Reps
1 10
UMT
World’s Greatest Stretch
reps 3 each
Set Reps
1 3 each
LLT
DB Toe Sweeps
reps 10
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
reps 3 each
Set Reps
1 3 each
UMT
Prisoner Runner’s Medial Hinge
reps 5 each
Set Reps
1 5 each

Workout Blocks

4Q Cardio Circuit 1
Circuit x 3

Cycle through these exercises with minimal rest between exercises. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.

LLT
MB Squat to Press
time 30s
load light
Tempo controlled
Rest 60s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Time Load Tempo Rest
1 30s h:m:s Light Controlled 60s (h:m:s)
2 30s h:m:s Light Controlled 60s (h:m:s)
3 30s h:m:s Light Controlled 60s (h:m:s)
ULT
Cardio Breakdown
time 30s
load light
Tempo controlled
Rest 60s
A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.
Set Time Load Tempo Rest
1 30s h:m:s Light Controlled 60s (h:m:s)
2 30s h:m:s Light Controlled 60s (h:m:s)
3 30s h:m:s Light Controlled 60s (h:m:s)
LMT
Reverse Paddle
time 20s
load light
Tempo controlled
Rest 60s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Load Tempo Rest
1 20s h:m:s Light Controlled 60s (h:m:s)
2 20s h:m:s Light Controlled 60s (h:m:s)
3 20s h:m:s Light Controlled 60s (h:m:s)
UMT
Rotational Step to Squat
time 30s
load light
Tempo controlled
Rest 60s
Works the legs while emphasizing transverse plane movement
Set Time Load Tempo Rest
1 30s h:m:s Light Controlled 60s (h:m:s)
2 30s h:m:s Light Controlled 60s (h:m:s)
3 30s h:m:s Light Controlled 60s (h:m:s)
LLT
Bentover Sagittal Band Walk
reps 30s
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 30s Light Controlled 60s (h:m:s)
2 30s Light Controlled 60s (h:m:s)
3 30s Light Controlled 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Do this cool down to help you restore flexibility and motion in the joints after the training session.

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Tempo Rest
1 2min h:m:s Controlled 30s (h:m:s)
2 2min h:m:s Controlled 30s (h:m:s)
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time Hold Rest
1 60s h:m:s 30s ea h:m:s 15s (h:m:s)
2 60s h:m:s 30s ea h:m:s 15s (h:m:s)