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

KD Legs & Core Strength Endurance

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

ME for Lower Body & Core

Warm-Up Blocks

Warmup Block
Horizontal Loading

7 step whole body warm-up

GPR ULT
Hot Shower
Shower under hot water
Set Reps
1 1
Set Reps
1 10
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load
1 10 Light
UMT
Elevated Plank Hip Twist
Set Reps
1 10
LLT
Percussive Exhalation OH Squat
Set Reps
1 10
GAR UMT
180 Sitting Turns
Set Reps
1 10

Workout Blocks

Lower Body
Superset x 3

Superset for lower body strength endurance

LLT
DB Split Stance Unilateral Deadlift
reps 8
Rest 0
Set Reps Rest
1 8 0 (h:m:s)
2 8 0 (h:m:s)
3 8 0 (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 15
Rest 60 seconds
Set Reps Rest
1 15 60 seconds (h:m:s)
2 15 60 seconds (h:m:s)
3 15 60 seconds (h:m:s)

Core
Superset x 3

Superset for core / whole body strength endurance

ULT
1-Arm Plank Get Up to Balance
reps 8
Rest 0
Set Reps Rest
1 8 0 (h:m:s)
2 8 0 (h:m:s)
3 8 0 (h:m:s)
UMT
High Side Planks
reps 15
Rest 60 seconds
Set Reps Rest
1 15 60 seconds (h:m:s)
2 15 60 seconds (h:m:s)
3 15 60 seconds (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2 minutes h:m:s