Mechanical stress day intended to stimulate muscle growth and enhance whole body strength and movement competency in multiple directions and patterns.
Work-OUT WK3
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal Loading
LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
| Set | Time | Time |
|---|---|---|
| 1 | h:m:s | 10:00m h:m:s |
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 | Controlled | 10s (h:m:s) |
| 2 | 6 | Controlled | 10s (h:m:s) |
LLT
KB SL Squat Touchdown
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Light | Controlled | 10s (h:m:s) |
| 2 | 12 | Light | Controlled | 10s (h:m:s) |
A light dumbbell can be used in place of a kettle bell.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 | Controlled | 10s (h:m:s) |
| 2 | 8 | Controlled | 10s (h:m:s) |
Workout Blocks
Working Block
Giant Set
x 4
Perform 4 reps of the bird dog on each side before moving on the the next exercise.
LLT
ViPR PRO LLT Cylinder Lift
time
time
60s
Tempo
controlled
Rest
20s
time
time
60s
Tempo
controlled
Rest
20s
ViPR PRO LLT cylinder lift. Whole body acceleration strength in the sagittal plane.
| Set | Time | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | h:m:s | 60s h:m:s | Controlled | 20s (h:m:s) |
| 2 | h:m:s | 60s h:m:s | Controlled | 20s (h:m:s) |
| 3 | h:m:s | 60s h:m:s | Controlled | 20s (h:m:s) |
| 4 | h:m:s | 60s h:m:s | Controlled | 20s (h:m:s) |
LMT
ViPR PRO Lunge/Thread needle
time
time
60s
Tempo
fast
Rest
20s
time
time
60s
Tempo
fast
Rest
20s
ViPR PRO LMT thread the needle with lateral lunge. Whole body deceleration strength in the frontal plane.
| Set | Time | Time | Tempo | Rest |
|---|---|---|---|---|
| 1 | h:m:s | 60s h:m:s | Fast | 20s (h:m:s) |
| 2 | h:m:s | 60s h:m:s | Fast | 20s (h:m:s) |
| 3 | h:m:s | 60s h:m:s | Fast | 20s (h:m:s) |
| 4 | h:m:s | 60s h:m:s | Fast | 20s (h:m:s) |
Alternate sides.