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

KD Total Body Strength Endurance

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

Total Body Tri sets to improve muscle strength and endurance, primarily in the sagittal plane.

Workout Blocks

Total Body Strength Endurance 1
Tri-Set x 3

Muscle strength & endurance for upper body push, upper horizontal body pull, loaded squat variation.

ULT
Push Up
reps 15
Set Reps
1 15
2 15
3 15
LLT
DB Bentover Row
reps 12
Set Reps
1 12
2 12
3 12
LLT
MB Squat to Press
reps 15
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Reps
1 15
2 15
3 15

Total Body Strength Endurance 2
Tri-Set x 3

Muscle strength & endurance for upper body vertical push, upper body vertical pull, loaded lunge with deadshift variation.

LLT
DB OH Overhead Press
reps 12
Set Reps
1 12
2 12
3 12
LLT
Lat Pulldown Wide Grip
reps 15
Set Reps
1 15
2 15
3 15
LLT
DB – Posterior Lunge, DeadShift
reps 10 each arm
Set Reps
1 10 each arm
2 10 each arm
3 10 each arm

Crawl, Ground to Stand, Shift
Tri-Set x 3

Crawl, Ground to Stand, Shift in a variety of planes of motion.

UMT
Side Crawl
time 30 seconds
Set Time
1 30 seconds h:m:s
2 30 seconds h:m:s
3 30 seconds h:m:s
UMT
Kneeling Zig Zag G2S
reps 10 each side
Set Reps
1 10 each side
2 10 each side
3 10 each side
LMT
MB Half Kneeling Rotational Deadshift
reps 10 each side
Set Reps
1 10 each side
2 10 each side
3 10 each side

Cool Down Blocks

Cool Down Block
Horizontal Loading

Gradually get heart rate and breathing back down to resting state. Aim for 20 second breaths.

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