LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Preparation/Dynamic Mobility
Tri-Set x 2
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time Tempo Rest
1 30 seconds each area fast No rest
2 30 seconds each area fast No rest
Reverse Step, 1 Arm Counter Tilt
Set reps load Tempo Rest
1 10 heavy controlled no rest
2 10 heavy controlled no rest
J – Split Stance, 2 Arm Medial Tilt
Set reps load Tempo Rest
1 8 on each side heavy controlled no rest
2 8 on each side heavy controlled no rest
Set reps load Tempo Rest
1 14 alternate moderate controlled no rest
2 14 alternate moderate controlled no rest
Workout Blocks
Strength
Giant Set x 3
[J] – Squat, 1-Pulse Catch
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 moderate controlled 30s
3 10 moderate controlled 30s
J – Posterior Lunge, Uppercut
Set reps load Tempo Rest
1 12 alternate sides heavy controlled 45s
2 12 alternate sides heavy controlled 45s
3 12 alternate sides heavy controlled 45s
J – Plank and Drag
Set reps load Tempo Rest
1 16 heavy controlled 60s
2 16 heavy controlled 60s
3 16 heavy controlled 60s
J – Anterior Travelling Lunge, Rainbow
Set reps load Tempo Rest
1 16 lunges in total moderate controlled 2m
2 16 lunges in total moderate controlled 2m
3 16 lunges in total moderate controlled 2m
Cool Down Blocks
Stretching / Breathing
Superset x 1
Wall Double Leg RP
Set time
1 3 minutes hold
ViPR PRO – Wide Half Kneeling, Medial Tilt
Set reps load Hold Rest
1 10 light 3s no rest

J – ViPR PRO 4.

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

Begin every session with 2-3 minutes of Rub & Scrub for YOUR tight areas of the body

Warm-Up Blocks

Preparation/Dynamic Mobility
Tri-Set x 2

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
time 30 seconds each area
Tempo fast
Rest No rest
Set Time Tempo Rest
1 30 seconds each area h:m:s Fast No rest (h:m:s)
2 30 seconds each area h:m:s Fast No rest (h:m:s)
GAR LLT
Reverse Step, 1 Arm Counter Tilt
reps 10
load heavy
Tempo controlled
Rest no rest
Set Reps Load Tempo Rest
1 10 Heavy Controlled no rest (h:m:s)
2 10 Heavy Controlled no rest (h:m:s)
LMT
J – Split Stance, 2 Arm Medial Tilt
reps 8 on each side
load heavy
Tempo controlled
Rest no rest
Drive pelvis away from ViPR PRO
Set Reps Load Tempo Rest
1 8 on each side Heavy Controlled no rest (h:m:s)
2 8 on each side Heavy Controlled no rest (h:m:s)
reps 14 alternate
load moderate
Tempo controlled
Rest no rest
Set Reps Load Tempo Rest
1 14 alternate Moderate Controlled no rest (h:m:s)
2 14 alternate Moderate Controlled no rest (h:m:s)

Workout Blocks

Strength
Giant Set x 3

LLT
[J] – Squat, 1-Pulse Catch
reps 10
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Moderate Controlled 30s (h:m:s)
3 10 Moderate Controlled 30s (h:m:s)
LLT
J – Posterior Lunge, Uppercut
reps 12 alternate sides
load heavy
Tempo controlled
Rest 45s
Set Reps Load Tempo Rest
1 12 alternate sides Heavy Controlled 45s (h:m:s)
2 12 alternate sides Heavy Controlled 45s (h:m:s)
3 12 alternate sides Heavy Controlled 45s (h:m:s)
LMT
J – Plank and Drag
reps 16
load heavy
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 16 Heavy Controlled 60s (h:m:s)
2 16 Heavy Controlled 60s (h:m:s)
3 16 Heavy Controlled 60s (h:m:s)

Stay as low as you can and rotate your hips

LLT
J – Anterior Travelling Lunge, Rainbow
reps 16 lunges in total
load moderate
Tempo controlled
Rest 2m
Change to "on spot" if no space or shorten the number of lunges
Set Reps Load Tempo Rest
1 16 lunges in total Moderate Controlled 2m (h:m:s)
2 16 lunges in total Moderate Controlled 2m (h:m:s)
3 16 lunges in total Moderate Controlled 2m (h:m:s)

Keep spine long and lunge as deep and as long as you want

Cool Down Blocks

Stretching / Breathing
Superset x 1

Select your own recovery positions and couple with breathing OR use the ones below

GAR ULT
Wall Double Leg RP
time 3 minutes hold
Lie Supine with both legs vertical at 90 degrees to the hips -up against the wall.
Set Time
1 3 minutes hold h:m:s

Focus on long exhale and a complete rest

LMT
ViPR PRO – Wide Half Kneeling, Medial Tilt
reps 10
load light
Hold 3s
Rest no rest
Set Reps Load Hold Rest
1 10 Light 3s h:m:s no rest (h:m:s)

Long exhale with every tilt