LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warm up block
Horizontal
Hot Shower
Set time
1 5:00 m
Self-Massage: Foam Roll Lat
Set time
1 60s
Set time Tempo Rest
1 6 controlled 10s
Prone T-Spine Rotation
Set time Rest
1 30s 10s
LLT OH Squat Percussive breath
Set reps Tempo Rest
1 6 slow 10s
Hip/Ankle/Feet prep
Horizontal
Rub and Scrub Pelvis
Set time
1 60s
Rub and Scrub Plantar Fascia
Set time
1 60s
Rub and Scrub Ankle
Set time
1 60s
Big Toe Corkscrew Band Squat
Set reps Tempo
1 6 controlled
Internal/External Ankle Reach
Set time
1 30s
Set reps Tempo
1 6 controlled
Big Toe Corkscrew Rotational ward quick release
Set reps
1 6
Workout Blocks
Working Block
Giant Set x 6
ViPR PRO Lunge/Uppercut Walking
Set time Tempo Rest
1 30s explosive 30s
2 30s explosive 30s
3 30s explosive 30s
4 30s explosive 30s
5 30s explosive 30s
6 30s explosive 30s
Set time Tempo Rest
1 30s fast 30s
2 30s fast 30s
3 30s fast 30s
4 30s fast 30s
5 30s fast 30s
6 30s fast 30s
ViPR PRO Squat/Thread the needle
Set time Tempo Rest
1 30s fast 30s
2 30s fast 30s
3 30s fast 30s
4 30s fast 30s
5 30s fast 30s
6 30s fast 30s
UMT Ice Skater 3 count bound
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
3 30s controlled 30s
4 30s controlled 30s
5 30s controlled 30s
6 30s controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Recovery: Pool Float
Set time
1 5:00

Whole body MetCon

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

Whole body high intensity interval metabolic conditioning session intended to stress the anaerobic energy systems development.

Warm-Up Blocks

Warm up block
Horizontal Loading

Two warm up blocks: First block addresses the T-spine and the second warm up block addresses the hips/ankles/feet.

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 5:00 m h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 60s h:m:s
Set Time Tempo Rest
1 6 h:m:s Controlled 10s (h:m:s)

Forced inhalation and forced exhalation.

LAR UMT
Prone T-Spine Rotation
Set Time Rest
1 30s h:m:s 10s (h:m:s)
LLT
LLT OH Squat Percussive breath
benefits: improved breathing mechanics, increased core stability, improved postural control, better hoop tension in the abdominal wall with increased stability in the glutes and lat muscles
Set Reps Tempo Rest
1 6 Slow 10s (h:m:s)

Hip/Ankle/Feet prep
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 60s h:m:s
Rub and Scrub Plantar Fascia
Set Time
1 60s h:m:s
Rub and Scrub Ankle
Set Time
1 60s h:m:s
LLT
Big Toe Corkscrew Band Squat
Set Reps Tempo
1 6 Controlled
UMT
Internal/External Ankle Reach
Set Time
1 30s h:m:s
Set Reps Tempo
1 6 Controlled
ULT
Big Toe Corkscrew Rotational ward quick release
Set Reps
1 6

Workout Blocks

Working Block
Giant Set x 6

Perform 30 seconds of work followed by 30 seconds of rest. Complete 6-8 rounds total.

LLT
ViPR PRO Lunge/Uppercut Walking
time 30s
Tempo explosive
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Explosive 30s (h:m:s)
2 30s h:m:s Explosive 30s (h:m:s)
3 30s h:m:s Explosive 30s (h:m:s)
4 30s h:m:s Explosive 30s (h:m:s)
5 30s h:m:s Explosive 30s (h:m:s)
6 30s h:m:s Explosive 30s (h:m:s)
time 30s
Tempo fast
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)
2 30s h:m:s Fast 30s (h:m:s)
3 30s h:m:s Fast 30s (h:m:s)
4 30s h:m:s Fast 30s (h:m:s)
5 30s h:m:s Fast 30s (h:m:s)
6 30s h:m:s Fast 30s (h:m:s)
LLT
ViPR PRO Squat/Thread the needle
time 30s
Tempo fast
Rest 30s
LLT whole body deceleration strength directed in the sagittal plane.
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)
2 30s h:m:s Fast 30s (h:m:s)
3 30s h:m:s Fast 30s (h:m:s)
4 30s h:m:s Fast 30s (h:m:s)
5 30s h:m:s Fast 30s (h:m:s)
6 30s h:m:s Fast 30s (h:m:s)
UMT
UMT Ice Skater 3 count bound
time 30s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)
3 30s h:m:s Controlled 30s (h:m:s)
4 30s h:m:s Controlled 30s (h:m:s)
5 30s h:m:s Controlled 30s (h:m:s)
6 30s h:m:s Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
Set Time
1 5:00 h:m:s