LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Ground to Standing Dead and Odd Position Strength
Circuit x 3
ā€œZā€ Get Up
Set reps Tempo Rest
1 8 ea controlled 30 sec
2 8 ea controlled 30 sec
3 8 ea controlled 30 sec
Side-Lying Get Up
Set reps Tempo Rest
1 8 ea controlled 30 sec
2 8 ea controlled 30 sec
3 8 ea controlled 30 sec
Crab Get Up
Set reps Tempo Rest
1 10 controlled 30 sec
2 10 controlled 30 sec
3 10 controlled 30 sec
Turkish Get Up
Set reps Tempo Rest
1 5 - 8 controlled 30 sec
2 5 - 8 controlled 30 sec
3 5 - 8 controlled 60 sec
Agile and Pre-Position Strength
Circuit x 3
ViPR PRO Lateral Shift w/ Opp Lateral Step
Set reps Tempo Rest
1 8 ea controlled 30 sec
2 8 ea controlled 30 sec
3 8 ea controlled 30 sec
Anterior Ice Skater Rainbow with Hold
Set reps Tempo Rest
1 10 controlled 30 sec
2 10 controlled 30 sec
3 10 controlled 30 sec
Farmboy Flow
Set reps Rest
1 10 30 sec
2 10 30 sec
3 10 30 sec
Alternating KB Swing with Side Step
Set reps Rest
1 10 30 sec
2 10 30 sec
3 10 60 sec

Movement Strength: Odd Position Dead Strength, Pre-Position, and Agility

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

This workout focuses on unconventional postures (odd positions and pre-positioned), ground to standing deadlifts, agile, and tensile strength.

Workout Blocks

Ground to Standing Dead and Odd Position Strength
Circuit x 3

Progressively odd positions leading to the Turkish Get Up, developing dead strength and tensile strength, initiating each movement through the hips. Complete this circuit two times.

UMT
ā€œZā€ Get Up
reps 8 ea
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 8 ea Controlled 30 sec (h:m:s)
2 8 ea Controlled 30 sec (h:m:s)
3 8 ea Controlled 30 sec (h:m:s)
UMT
Side-Lying Get Up
reps 8 ea
Tempo controlled
Rest 30 sec
Ground to Standing Exercise
Set Reps Tempo Rest
1 8 ea Controlled 30 sec (h:m:s)
2 8 ea Controlled 30 sec (h:m:s)
3 8 ea Controlled 30 sec (h:m:s)
ULT
Crab Get Up
reps 10
Tempo controlled
Rest 30 sec
Ground to Standing Exercise
Set Reps Tempo Rest
1 10 Controlled 30 sec (h:m:s)
2 10 Controlled 30 sec (h:m:s)
3 10 Controlled 30 sec (h:m:s)
LMT
Turkish Get Up
reps 5 - 8
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 5 - 8 Controlled 30 sec (h:m:s)
2 5 - 8 Controlled 30 sec (h:m:s)
3 5 - 8 Controlled 60 sec (h:m:s)

Progress from unloaded to loaded.

Agile and Pre-Position Strength
Circuit x 3

Developing tensile strength in the first two movements, and generating/controlling momentum with the last two. Complete this circuit two times.

LLT
ViPR PRO Lateral Shift w/ Opp Lateral Step
reps 8 ea
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 8 ea Controlled 30 sec (h:m:s)
2 8 ea Controlled 30 sec (h:m:s)
3 8 ea Controlled 30 sec (h:m:s)
LMT
Anterior Ice Skater Rainbow with Hold
reps 10
Tempo controlled
Rest 30 sec
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Reps Tempo Rest
1 10 Controlled 30 sec (h:m:s)
2 10 Controlled 30 sec (h:m:s)
3 10 Controlled 30 sec (h:m:s)
LMT
Farmboy Flow
reps 10
Rest 30 sec
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 30 sec (h:m:s)
LMT
Alternating KB Swing with Side Step
reps 10
Rest 30 sec
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 60 sec (h:m:s)