TWF – Endurance Strength for Upper and Lower Body
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
[empty activity]
Set reps
1 10
AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal
Crab Single Leg Squat
Set reps
1 8
Quickie Hip Foam Roll
Set time
1 60s
Self-Massage: Foam Roll Lat
Set reps
1 60s
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 6
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
Working Block
Horizontal
[empty activity]
Set reps
1 10
Total Body Strength Endurance 1
Circuit x 1
Elevated 1 Arm Plank with Reach
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Push Up
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Bentover Row
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Side Lunge
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Scaption
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
DB Alt Arm Curls
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
KB SL RDL
Set reps load Tempo Rest
1 20 light controlled 15s
2 20 light controlled 15s
Cool Down
Horizontal
Self-Massage: Neck
Set time
1 60s
Prone T-Spine Rotation
Set reps
1 5
Supine Slide Hip Decouple
Set reps
1 10
Working-block Block 4
Horizontal
[empty activity]
Set reps
1 10
Cool Down Blocks
Cool Down Block
Horizontal
[empty activity]
Set reps
1 10

TWF – Endurance Strength for Upper and Lower Body

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

Today we'll go back to building muscle in the arms and legs.

Warm-Up Blocks

Warmup Block
Horizontal Loading

TWF – Endurance Strength for Upper and Lower Body
Today we'll go back to building muscle in the arms and legs.
Set Reps
1 10

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Quickie Hip Foam Roll
Set Time
1 60s h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Reps
1 60s
ULT
Child’s Pose to Cobra
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

TWF – Endurance Strength for Upper and Lower Body
Today we'll go back to building muscle in the arms and legs.
Set Reps
1 10

Total Body Strength Endurance 1
Circuit x 1

Here we go longer (more reps) with each exercise and take just 15 seconds of rest in between. Go as light as you need to keep your form tight, but use enough weight so those last few reps are very challenging.

ULT
Elevated 1 Arm Plank with Reach
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
KB Goblet Sumo Squat
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
ULT
Push Up
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Bentover Row
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
UMT
Side Lunge
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Scaption
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
DB Alt Arm Curls
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)
LLT
KB SL RDL
reps 20
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 20 Light Controlled 15s (h:m:s)
2 20 Light Controlled 15s (h:m:s)

Cool Down
Horizontal Loading

LAR
Self-Massage: Neck
"How-To" self-massage for the Neck
Set Time
1 60s h:m:s
UMT
Prone T-Spine Rotation
Set Reps
1 5
LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10

Horizontal Loading

TWF – Endurance Strength for Upper and Lower Body
Today we'll go back to building muscle in the arms and legs.
Set Reps
1 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

TWF – Endurance Strength for Upper and Lower Body
Today we'll go back to building muscle in the arms and legs.
Set Reps
1 10