LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block 28-Day
Horizontal
Foam Roll, Low Chain
Set reps Tempo
1 6 controlled
Self-Massage: Foam Roll Lat
Set reps Tempo
1 6 controlled
Seated 90-90 Stretch
Set reps
1 10
Workout Blocks
Circuit
Circuit x 2
KB Deadlift
Set time weight_kgs Tempo Rest
1 00:01:00 30 controlled 00:01:30
2 00:01:00 30 controlled 00:01:30
KB 1 Arm OH Rotational Press
Set time weight_kgs Tempo Rest
1 00:01:00 16 controlled 00:03:00
2 00:01:00 16 controlled 00:03:00
Plank – Push Up Position
Set time intensity Rest
1 00:01:00 8/10 00:00:30
2 00:01:00 8/10 00:00:30
KB Goblet Sumo Squat
Set time weight_kgs Tempo Rest
1 00:01:00 32 controlled 00:02:00
2 00:01:00 32 controlled 00:02:00
BW Windmill
Set reps Tempo Rest
1 10 controlled 00:00:30
2 10 controlled 00:00:45
Side Plank Wall Ward
Set time intensity Rest
1 00:00:30 8/10 00:05:00
2 00:00:30 8/10 00:05:00
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set reps
1 10
4:7:8 Parasympathetic Breathing
Set reps
1 10

KB and ViPRPro Day (on own) 3

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

Today is a loaded metabolic day using KB and ViPR to push your conditioning. In the circuit your rest is longer than your activity to teach your body to recover and allow full effort in the next round.

Warm-Up Blocks

Warmup Block 28-Day
Horizontal Loading

UMT
Foam Roll, Low Chain
Use all or parts of this sequence to begin the process or tissue stimulation or regeneration.
Set Reps Tempo
1 6 Controlled
ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 6 Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10

Workout Blocks

Circuit
Circuit x 2

Complete one set of each. Rest for 5 Min. Repeat. Note the rest intervals. Rest is non-negotiable. This week there is a longer rest after the OH Press and after the push up. Each week this will adjust, keep an eye on it.

To progress go heavier, to regress go lighter. Be honest with yourself.

KB Deadlift
time 00:01:00
weight_kgs 30
Tempo controlled
Rest 00:01:30
Set Time Weight Tempo Rest
1 00:01:00 h:m:s 30 kgs Controlled 00:01:30 (h:m:s)
2 00:01:00 h:m:s 30 kgs Controlled 00:01:30 (h:m:s)
LMT
KB 1 Arm OH Rotational Press
time 00:01:00
weight_kgs 16
Tempo controlled
Rest 00:03:00
Set Time Weight Tempo Rest
1 00:01:00 h:m:s 16 kgs Controlled 00:03:00 (h:m:s)
2 00:01:00 h:m:s 16 kgs Controlled 00:03:00 (h:m:s)
ULT
Plank – Push Up Position
time 00:01:00
intensity 8/10
Rest 00:00:30
Straight arms as at top of a push up.
Set Time Intensity Rest
1 00:01:00 h:m:s 8/10 RPE 00:00:30 (h:m:s)
2 00:01:00 h:m:s 8/10 RPE 00:00:30 (h:m:s)

Front Leaning "Rest"

LLT
KB Goblet Sumo Squat
time 00:01:00
weight_kgs 32
Tempo controlled
Rest 00:02:00
Set Time Weight Tempo Rest
1 00:01:00 h:m:s 32 kgs Controlled 00:02:00 (h:m:s)
2 00:01:00 h:m:s 32 kgs Controlled 00:02:00 (h:m:s)
UMT
BW Windmill
reps 10
Tempo controlled
Rest 00:00:30
Set Reps Tempo Rest
1 10 Controlled 00:00:30 (h:m:s)
2 10 Controlled 00:00:45 (h:m:s)
UMT
Side Plank Wall Ward
time 00:00:30
intensity 8/10
Rest 00:05:00
Activation for the Core in a Lateral Position
Set Time Intensity Rest
1 00:00:30 h:m:s 8/10 RPE 00:05:00 (h:m:s)
2 00:00:30 h:m:s 8/10 RPE 00:05:00 (h:m:s)

30 sec per side

Cool Down Blocks

Cool Down Block
Horizontal Loading

Breathing will be the focus of all cool downs over the 28 days. After a workout you want to bring the body back to stasis from the more sympathetic state of the session. Breathing is preceded by a restorative pose. As you become more comfortable with both you can merge the breathing and the pose to save time.

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps
1 10