LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup - Activation for Power
Circuit x 1
Activation – Rub and Scrub Whole Body
Set time
1 60 sec
Power – Bear Get Up
Set reps
1 12
Activation – Scorpion
Set reps
1 12
Hand Walkout
Set reps
1 10
Workout Blocks
Full Body Workout
Horizontal
Agility Ladder – Lateral Scissors
Set reps Tempo Rest
1 12 fast 30s
2 12 fast 30s
3 12 fast 30s
Agility Ladder – Lateral In, In, Out, Out
Set reps Tempo Rest
1 10 each explosive 30s
2 10 each explosive 30s
3 10 each explosive 30s
Windmill Pushup
Set reps Tempo Rest
1 12 controlled 30s
2 12 controlled 30s
3 12 controlled 30s
Seated Chest Press Machine [DF]
Set time Hold Rest
1 30s 30s
2 30s 30s
3 30s 30s
Machine Chest-Supported Row
Set time Hold Rest
1 30s 30s
2 30s 30s
3 30s 30s
Strength – Seated Cable Row
Set reps Tempo Rest
1 12 controlled 30s
2 12 controlled 30s
3 12 controlled 30s
Leg Press
Set time Hold
1 30s
2 30s
3 30s
Seated Squat Jump
Set reps Tempo Rest
1 12 explosive 30s
2 12 explosive 30s
3 12 explosive 30s
Cool Down Blocks
Cool Down - Chest
Horizontal
TRX Chest Stretch [MC]
Set time
1 60s
TRX Lat Stretch (no torso rotation)
Set time
1 60s
Chest Stretch Opener with Foam Roller
Set reps
1 10

Session – Full Body Workout

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

Warm-Up Blocks

Warmup - Activation for Power
Circuit x 1

GAR UMT
Activation – Rub and Scrub Whole Body
time 60 sec
Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.
Set Time
1 60 sec h:m:s
ULT
Power – Bear Get Up
reps 12
Set Reps
1 12
Activation – Scorpion
reps 12
Set Reps
1 12
ULT
Hand Walkout
reps 10
Set Reps
1 10

Workout Blocks

Full Body Workout
Horizontal Loading

UMT
Agility Ladder – Lateral Scissors
Set Reps Tempo Rest
1 12 Fast 30s (h:m:s)
2 12 Fast 30s (h:m:s)
3 12 Fast 30s (h:m:s)
UMT
Agility Ladder – Lateral In, In, Out, Out
Set Reps Tempo Rest
1 10 each Explosive 30s (h:m:s)
2 10 each Explosive 30s (h:m:s)
3 10 each Explosive 30s (h:m:s)
UMT
Windmill Pushup
Set Reps Tempo Rest
1 12 Controlled 30s (h:m:s)
2 12 Controlled 30s (h:m:s)
3 12 Controlled 30s (h:m:s)
LLT
Seated Chest Press Machine [DF]
Set Time Hold Rest
1 30s h:m:s h:m:s 30s (h:m:s)
2 30s h:m:s h:m:s 30s (h:m:s)
3 30s h:m:s h:m:s 30s (h:m:s)
LLT
Machine Chest-Supported Row
Set Time Hold Rest
1 30s h:m:s h:m:s 30s (h:m:s)
2 30s h:m:s h:m:s 30s (h:m:s)
3 30s h:m:s h:m:s 30s (h:m:s)
LLT
Strength – Seated Cable Row
Set Reps Tempo Rest
1 12 Controlled 30s (h:m:s)
2 12 Controlled 30s (h:m:s)
3 12 Controlled 30s (h:m:s)
LLT
Leg Press
Set Time Hold
1 30s h:m:s h:m:s
2 30s h:m:s h:m:s
3 30s h:m:s h:m:s
LLT
Seated Squat Jump
Set Reps Tempo Rest
1 12 Explosive 30s (h:m:s)
2 12 Explosive 30s (h:m:s)
3 12 Explosive 30s (h:m:s)

Cool Down Blocks

Cool Down - Chest
Horizontal Loading

ULT
TRX Chest Stretch [MC]
Set Time
1 60s h:m:s
ULT
TRX Lat Stretch (no torso rotation)
Set Time
1 60s h:m:s
ULT
Chest Stretch Opener with Foam Roller
The video discusses it being useful for moms postpartum but! It is extremely useful for office workers.
Set Reps
1 10