LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Corrective Exercise Block
Horizontal
Foam Roller Quads
Set time
1 60 Secs
Foam Roller ITB
Set time
1 45 Secs each leg
Glute Bridges
Set reps Tempo
1 10 controlled
2 10 controlled
Side Lying Leg Lift
Set reps Tempo
1 10 each side controlled
2 10 each side controlled
MHS Mobiliser Block
Horizontal
Squat & Reach Mobiliser
Set reps Tempo
1 45 Seconds controlled
Reverse Step with Arm Driver Mobiliser
Set reps Tempo
1 45 Seconds controlled
Adductor Mobiliser
Set reps Tempo
1 10 + 10 controlled
Step Around Hip De coupler
Set reps Tempo
1 5 + 5 controlled
Workout Block 1
Horizontal
ViPR Thread the Needle
Set time weight_kgs Tempo Rest
1 45 Seconds 6kgs controlled 15 Seconds
2 45 Seconds 6kgs controlled 15 Seconds
3 45 Seconds 6kgs controlled 15 Seconds
ViPR Lateral Lunge and Shift
Set time weight_kgs Tempo Rest
1 45 Seconds 6kgs controlled 15 Seconds
2 45 Seconds 6kgs controlled 15 Seconds
3 45 Seconds 6kgs controlled 15 Seconds
ViPR Squat & Lateral Shuffle
Set time weight_kgs Tempo Rest
1 45 Seconds 6kgs controlled 30-60 Seconds
2 45 Seconds 6kgs controlled 30-60 Seconds
3 45 Seconds 6kgs controlled 30-60 Seconds
Workout Blocks
Workout Block 2
Superset x 3
Cable Squat & Diagonal Row
Set reps weight_lbs Tempo Rest
1 10+10 20lbs controlled 15 Seconds
2 10+10 20lbs controlled 15 Seconds
3 10+10 20lbs controlled 15 Seconds
Cable Single Arm Push
Set reps weight_lbs Tempo Rest
1 10+10 17.5lbs controlled 15 Seconds
2 10+10 17.5lbs controlled 15 Seconds
3 10+10 17.5lbs controlled 15 Seconds
Med Ball Slam
Set time weight_kgs Tempo Rest
1 45 Seconds 4kg fast 30-60 Seconds
2 45 Seconds 4kg fast 30-60 Seconds
3 45 Seconds 4kg fast 30-60 Seconds

Sagaya High Intensity Gym Session

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

Warm-Up Blocks

Corrective Exercise Block
Horizontal Loading

ULT
Foam Roller Quads
Set Time
1 60 Secs h:m:s
ULT
Foam Roller ITB
Set Time
1 45 Secs each leg h:m:s
ULT
Glute Bridges
Set Reps Tempo
1 10 Controlled
2 10 Controlled
ULT
Side Lying Leg Lift
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled

MHS Mobiliser Block
Horizontal Loading

ULT
Squat & Reach Mobiliser
Set Reps Tempo
1 45 Seconds Controlled
ULT
Reverse Step with Arm Driver Mobiliser
Set Reps Tempo
1 45 Seconds Controlled
UMT
Adductor Mobiliser
Set Reps Tempo
1 10 + 10 Controlled
UMT
Step Around Hip De coupler
Set Reps Tempo
1 5 + 5 Controlled

Workout Block 1
Horizontal Loading

LMT
ViPR Thread the Needle
Set Time Weight Tempo Rest
1 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
2 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
3 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
LMT
ViPR Lateral Lunge and Shift
Set Time Weight Tempo Rest
1 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
2 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
3 45 Seconds h:m:s 6kgs kgs Controlled 15 Seconds (h:m:s)
LMT
ViPR Squat & Lateral Shuffle
Set Time Weight Tempo Rest
1 45 Seconds h:m:s 6kgs kgs Controlled 30-60 Seconds (h:m:s)
2 45 Seconds h:m:s 6kgs kgs Controlled 30-60 Seconds (h:m:s)
3 45 Seconds h:m:s 6kgs kgs Controlled 30-60 Seconds (h:m:s)

Workout Blocks

Workout Block 2
Superset x 3

LMT
Cable Squat & Diagonal Row
reps 10+10
weight_lbs 20lbs
Tempo controlled
Rest 15 Seconds
Set Reps Weight Tempo Rest
1 10+10 20lbs lbs Controlled 15 Seconds (h:m:s)
2 10+10 20lbs lbs Controlled 15 Seconds (h:m:s)
3 10+10 20lbs lbs Controlled 15 Seconds (h:m:s)
LMT
Cable Single Arm Push
reps 10+10
weight_lbs 17.5lbs
Tempo controlled
Rest 15 Seconds
Set Reps Weight Tempo Rest
1 10+10 17.5lbs lbs Controlled 15 Seconds (h:m:s)
2 10+10 17.5lbs lbs Controlled 15 Seconds (h:m:s)
3 10+10 17.5lbs lbs Controlled 15 Seconds (h:m:s)
LLT
Med Ball Slam
time 45 Seconds
weight_kgs 4kg
Tempo fast
Rest 30-60 Seconds
Set Time Weight Tempo Rest
1 45 Seconds h:m:s 4kg kgs Fast 30-60 Seconds (h:m:s)
2 45 Seconds h:m:s 4kg kgs Fast 30-60 Seconds (h:m:s)
3 45 Seconds h:m:s 4kg kgs Fast 30-60 Seconds (h:m:s)