LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Upward Downward Dog
Set reps
1 10
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 10
Set reps
1 10
Cone Shuffle Course
Set reps
1 10
Lateral Quick Feet
Set time Tempo Rest
1 15 sec fast 30 sec
2 15 sec fast 30 sec
3 15 sec fast 30 sec
Workout Blocks
Basic Metabolic Working Block
Giant Set x 3
Loaded Arrow Shuffle
Set time load Rest
1 1 min light 15-30 sec
2 1 min light 15-30 sec
3 1 min light 15-30 sec
ViPR Sagittal Pendulum Swing
Set time load Rest
1 45-60 sec moderate 30 sec
2 45-60 sec moderate 30 sec
3 45-60 sec moderate 30 sec
ViPR PRO Tilt Sagittal Breakdowns
Set time Tempo Rest
1 1 min fast 30 sec
2 1 min fast 30 sec
3 1 min fast 30 sec
Cone Shuffle Course
Set time Rest
1 1 min 1-2 min
2 1 min 1-2 min
3 1 min 1-2 min
Cool Down Blocks
Cool Down Block
Horizontal
Surface walk – Rocks
Set time
1 3 minutes
Staggered Stance Lateral Hip Shift ViPR Tilt
Set reps
1 6 ea

Basic Metabolic Workout

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

This workout is designed to promote overall cardiovascular fitness.

Warm-Up Blocks

Warmup Block
Horizontal Loading

LAR ULT
Upward Downward Dog
Set Reps
1 10
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 10
Set Reps
1 10
UMT
Cone Shuffle Course
Set Reps
1 10
UMT
Lateral Quick Feet
Enhances quick neuromuscular coordination in a gait pattern while moving laterally.
Set Time Tempo Rest
1 15 sec h:m:s Fast 30 sec (h:m:s)
2 15 sec h:m:s Fast 30 sec (h:m:s)
3 15 sec h:m:s Fast 30 sec (h:m:s)

Workout Blocks

Basic Metabolic Working Block
Giant Set x 3

Perform each exercise at a moderate, continuous pace allowing appropriate rest if you become breathless. You should feel like you are working but able to hold a conversation if necessary.

LMT
Loaded Arrow Shuffle
time 1 min
load light
Rest 15-30 sec
Develops frontal and transverse plane agility in the lateral direction while under load.
Set Time Load Rest
1 1 min h:m:s Light 15-30 sec (h:m:s)
2 1 min h:m:s Light 15-30 sec (h:m:s)
3 1 min h:m:s Light 15-30 sec (h:m:s)
LLT
ViPR Sagittal Pendulum Swing
time 45-60 sec
load moderate
Rest 30 sec
Set Time Load Rest
1 45-60 sec h:m:s Moderate 30 sec (h:m:s)
2 45-60 sec h:m:s Moderate 30 sec (h:m:s)
3 45-60 sec h:m:s Moderate 30 sec (h:m:s)
LLT
ViPR PRO Tilt Sagittal Breakdowns
time 1 min
Tempo fast
Rest 30 sec
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Time Tempo Rest
1 1 min h:m:s Fast 30 sec (h:m:s)
2 1 min h:m:s Fast 30 sec (h:m:s)
3 1 min h:m:s Fast 30 sec (h:m:s)

Switch sides after 30 seconds.

UMT
Cone Shuffle Course
time 1 min
Rest 1-2 min
Set Time Rest
1 1 min h:m:s 1-2 min (h:m:s)
2 1 min h:m:s 1-2 min (h:m:s)
3 1 min h:m:s 1-2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR UMT
Surface walk – Rocks
Set Time
1 3 minutes h:m:s
LMT
Staggered Stance Lateral Hip Shift ViPR Tilt
Set Reps
1 6 ea

Take your time and breath into each rep.