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

Low Chain Dynamic Lift and Shift

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

We will be focussing on low chain strength with this workout.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS - 7-Step Prep LLT/LMT - Hips
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time
1 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Runner’s Hinge Ball Knee Drive
Set Reps
1 10

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

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps
1 8

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

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps
1 8

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

LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps
1 10

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

LMT
Mini Band Rotational Ward Quick Release
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

LMT
Lateral Step Eye Tracking
Set Reps
1 8

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

4Q Dead Strength 1
Horizontal Loading

This intermediate work set will focus on a deadlift movement coupled with a non linear movement that mimics and solidifies the theme for the day. The third movement will ensure that maximum range is achieved through a G2S drill

LLT
KB Deadlift
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)
2 8 Moderate Controlled 1 min (h:m:s)
3 8 Moderate Controlled 1 min (h:m:s)
LMT
Crossover DB Deadlift
Set Reps Load Tempo Rest
1 10 Moderate Controlled 1 min (h:m:s)
2 10 Moderate Controlled 1 min (h:m:s)
3 10 Moderate Controlled 1 min (h:m:s)
UMT
Rotational Lizard Get Up
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Shake out that low chain with a light jog.

Metabolic SISS Run
Horizontal Loading

Maintain a slow pace. You should be able to carry a conversation. If you can't make it 3 miles, then the goal is to progress to 3 miles over the course of 2-3 months.

Run
Set Reps Distance
1 1 mi