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

Muscle/Movement Based Strength Month 2 (Day 3)

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

Warm-Up Blocks

Hip Activation
Horizontal Loading

LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 60 seconds h:m:s
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps
1 5
2 5
UMT
Close Chain Hip Internal Rotation Quick Release
Set Reps
1 8
2 8
LLT
Reverse Lunge with Multidirectional Eye Tracking
Set Reps Load
1 8 Light
2 8 Light

Workout Blocks

Deadlift, Mobility, Core Tri Set
Tri-Set x 3

LLT
Deadlift – Barbell
reps 8
load heavy
Set Reps Load
1 8 Heavy
2 8 Heavy
3 8 Heavy
UMT
Prone T-Spine Rotation
reps 8
Set Reps
1 8
2 8
3 8
UMT
Plank Cross Body Knee to Elbow [MC]
reps 14
Rest 1min
Set Reps Rest
1 14 1min (h:m:s)
2 14 1min (h:m:s)
3 14 1min (h:m:s)

Swing, Core Power, Plyo Tri Set
Tri-Set x 3

LLT
Kettlebell Swing
reps 10
Set Reps
1 10
2 10
3 10
LMT
Half Kneeling Medicine Ball Perpendicular Throw
reps 8
Set Reps
1 8
2 8
3 8
UMT
Skater
reps 12
Rest 1min
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
Set Reps Rest
1 12 1min (h:m:s)
2 10 (h:m:s)
3 10 (h:m:s)

Deadlift, Core, Mobility Tri Set
Tri-Set x 3

LLT
Single Leg Deadlift
reps 8
Set Reps
1 8
2 8
3 8
LLT
Farmer’s Carry – Kettlebell
reps 1
distance_yd 30 yards
Tempo slow
Set Reps Distance Tempo
1 1 30 Yards yd Slow
2 1 30 Yards yd Slow
3 1 30 Yards yd Slow
ULT
Big Arm Circles
reps 8
Rest 1min
- Dynamic stretch, inducing a larger range of motion and mobilizing shoulder joint/rotator cuff.
Set Reps Rest
1 8 1min (h:m:s)
2 8 1min (h:m:s)
3 8 1min (h:m:s)