LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warm up
Horizontal
Yoga Sun Salutation A
Set reps
1 2
Yoga Sun Salutation B
Set reps
1 2
Workout Blocks
Leg Day
Horizontal
Sumo Deadlift – Kettlebell
Set reps load
1 20 light
2 15 moderate
3 12 heavy
4 12 heavy
Curtsy Lunge – Alternating, Dumbbells
Set reps load
1 20 light
2 20 moderate
3 20 moderate
4 20 moderate
Single Cooked Leg Glute Bridge
Set reps weight_lbs
1 15 bodyweight
2 15 bodyweight
3 15 bodyweight
Goblet Box Squat
Set reps load
1 15 light
2 12 moderate
3 12 moderate
4 10 heavy
Single Leg Contralateral Dumbbell Romanian Deadlift
Set reps load
1 10 light
2 10 moderate
3 10 moderate
Metabolic Training
Horizontal
Kettlebell Swing
Set reps load Rest
1 5 heavy 20
2 10 heavy 30
3 15 heavy 40
4 20 heavy 50
5 25 heavy 60

Lower Body A

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

Lower Body Focus

Warm-Up Blocks

Warm up
Horizontal Loading

ULT
Yoga Sun Salutation A
Set Reps
1 2
ULT
Yoga Sun Salutation B
Set Reps
1 2

Workout Blocks

Leg Day
Horizontal Loading

LLT
Sumo Deadlift – Kettlebell
Set Reps Load
1 20 Light
2 15 Moderate
3 12 Heavy
4 12 Heavy
LMT
Curtsy Lunge – Alternating, Dumbbells
Set Reps Load
1 20 Light
2 20 Moderate
3 20 Moderate
4 20 Moderate
ULT
Single Cooked Leg Glute Bridge
Set Reps Weight
1 15 Bodyweight lbs
2 15 Bodyweight lbs
3 15 Bodyweight lbs
LLT
Goblet Box Squat
Set Reps Load
1 15 Light
2 12 Moderate
3 12 Moderate
4 10 Heavy
LLT
Single Leg Contralateral Dumbbell Romanian Deadlift
Set Reps Load
1 10 Light
2 10 Moderate
3 10 Moderate

Metabolic Training
Horizontal Loading

When you are swinging, make them explosive and tight and max effort (safely).
Rest the designated amount of time.
The swings increase each round. Keep them hard and crisp.
16kg recommended for this exercise (red bell).

LLT
Kettlebell Swing
Set Reps Load Rest
1 5 Heavy 20 (h:m:s)
2 10 Heavy 30 (h:m:s)
3 15 Heavy 40 (h:m:s)
4 20 Heavy 50 (h:m:s)
5 25 Heavy 60 (h:m:s)