LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Hip Mobility 1
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
Alternating Pigeon
Set reps Tempo Rest
1 10 controlled 10s
2 10 controlled 10s
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 10 light controlled 10s
2 10 light controlled 10s
DB OH Reach with Step
Set reps load Tempo Rest
1 10 light controlled 10s
2 10 light controlled 10s
Workout Blocks
4Q Dead Strength
Horizontal
1-Arm Plank Get Up to Balance
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
KB Deadlift
Set reps load Tempo Rest
1 10 moderate controlled 1 min
2 10 moderate controlled 1 min
Crossover DB Deadlift
Set reps load Tempo Rest
1 10 moderate controlled 1 min
2 10 moderate controlled 1 min
Rotational Lizard Get Up
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
Agile Stength
Horizontal
Long Arm KB Swings
Set time load Tempo Rest
1 1 min moderate controlled 1 min
2 1 min moderate controlled 1 min
Alternating KB Swing with Side Step
Set time load Tempo Rest
1 1 min moderate controlled 1 min
2 1 min moderate controlled 1 min
ViPR PRO Dubstep Flow
Set time load Tempo Rest
1 2 min light controlled 1 min
2 2 min light controlled 1 min
Farmboy Flow
Set time load Tempo Rest
1 2 min light controlled 1 min
2 2 min light controlled 1 min
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps
1 5 each side
90-90 Supine Pose
Set time 0 Hold
1 1 min each side
Weighted Belly Breathing
Set time load Tempo
1 3 min light controlled

AMW Movement Strength: Dead Position & Agile Strength

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

Movement Strength workout focused on Dead Position and Agile Strength

Warm-Up Blocks

4Q Hip Mobility 1
Circuit x 2

LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
UMT
Alternating Pigeon
reps 10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 10 Controlled 10s (h:m:s)
2 10 Controlled 10s (h:m:s)
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10
load light
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Light Controlled 10s (h:m:s)
2 10 Light Controlled 10s (h:m:s)
LLT
DB OH Reach with Step
reps 10
load light
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Light Controlled 10s (h:m:s)
2 10 Light Controlled 10s (h:m:s)

Workout Blocks

4Q Dead Strength
Horizontal Loading

ULT
1-Arm Plank Get Up to Balance
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LLT
KB Deadlift
Set Reps Load Tempo Rest
1 10 Moderate Controlled 1 min (h:m:s)
2 10 Moderate Controlled 1 min (h:m:s)
LMT
Crossover DB Deadlift
Set Reps Load Tempo Rest
1 10 Moderate Controlled 1 min (h:m:s)
2 10 Moderate Controlled 1 min (h:m:s)
UMT
Rotational Lizard Get Up
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)

Agile Stength
Horizontal Loading

Swings & Flows

LLT
Long Arm KB Swings
Set Time Load Tempo Rest
1 1 min h:m:s Moderate Controlled 1 min (h:m:s)
2 1 min h:m:s Moderate Controlled 1 min (h:m:s)
LMT
Alternating KB Swing with Side Step
Set Time Load Tempo Rest
1 1 min h:m:s Moderate Controlled 1 min (h:m:s)
2 1 min h:m:s Moderate Controlled 1 min (h:m:s)
GAR LMT
ViPR PRO Dubstep Flow
Set Time Load Tempo Rest
1 2 min h:m:s Light Controlled 1 min (h:m:s)
2 2 min h:m:s Light Controlled 1 min (h:m:s)
LMT
Farmboy Flow
Set Time Load Tempo Rest
1 2 min h:m:s Light Controlled 1 min (h:m:s)
2 2 min h:m:s Light Controlled 1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 5 each side
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time Hold
1 1 min each side h:m:s h:m:s

Hold for several slow breath cycles on each side.

GAR LLT
Weighted Belly Breathing
Set Time Load Tempo
1 3 min h:m:s Light Controlled

Long slow, deep breaths for several full breath cycles.