LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Fantastic Four Warm Up
Horizontal
Foam Rolling Quadriceps
Set time
1 30 sec each side
Neutral Forced Inhalation
Set time Tempo
1 6 fast
Eye Tracking
Set time
1 30 sec each side
Crab to Bear Crawl
Set time
1 1 minute
Half Kneeling Dorsiflexion Calf Raise
Set reps Tempo
1 10 each side controlled
90/90 Hip Switch W/ Hip Extension
Set reps
1 10 alternating
Mini Band External Rotation
Set reps
1 10 each side
Workout Blocks
Strength Block #1
Horizontal
Kickstand Goblet Squat W/ Band Anti-Abduction
Set reps Tempo Rest
1 10 each side 3-2-1 30-60 sec
2 10 each side 3-2-1 30-60 sec
3 10 each side 3-2-1 30-60 sec
DB Clean to Step Up
Set reps Tempo Rest
1 8 each side explosive 30-60 sec
2 8 each side explosive 30-60 sec
3 8 each side explosive 30-60 sec
Bear Crawl Ball Ab Rollout With Resistance
Set reps Tempo Rest
1 15 controlled 60-90sec
2 15 controlled 60-90sec
3 15 controlled 60-90sec
Strength Block #2
Horizontal
Split Squat Hold OH MB Wall Ward
Set reps Hold Rest
1 6 each side 10 sec hold 30-60sec
2 6 each side 10 sec hold 30-60sec
3 6 each side 10 sec hold 30-60sec
1 Arm HK Rotational Cable/Band Row
Set reps Tempo Rest
1 12 each side 3-2-1 60-90sec
2 12 each side 3-2-1 60-90sec
3 12 each side 3-2-1 60-90sec
Cool Down Blocks
Cool Down
Horizontal
Rub and Scrub Plantar Fascia
Set time
1 30 sec each foot
C1/C2 Skin Pull Lymph Reset
Set time
1 45-60 sec each side
Chest and Shoulder Opening Stretch – Stick Mobility Exercise
Set reps
1 10 each side
SM Lying T-Spine Reach W/ Hip Dissociation
Set reps
1 10 each side
Single Leg Child’s Pose
Set time
1 30 sec each side
Legs Up PNS Breathing
Set time
1 2- 5 minutes

Total Body Strength #23

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

This is a WBSF Method. The following has been taking into consideration:
-Odd Position Strength
-Eccentric Isometric Tempo
-Avoiding Long Term Injury
-Keeping ankles mobile
-Single leg Strength
-Building glutes/abs
- C3 Mobility

Warm-Up Blocks

Fantastic Four Warm Up
Horizontal Loading

Perform one set of each exercise.

ULT
Foam Rolling Quadriceps
Do one leg at a time
Set Time
1 30 sec each side h:m:s
LAR ULT
Neutral Forced Inhalation
Set Time Tempo
1 6 h:m:s Fast
ULT
Eye Tracking
Set Time
1 30 sec each side h:m:s
ULT
Crab to Bear Crawl
Set Time
1 1 minute h:m:s
LAR ULT
Half Kneeling Dorsiflexion Calf Raise
Set Reps Tempo
1 10 each side Controlled
UMT
90/90 Hip Switch W/ Hip Extension
Set Reps
1 10 alternating
LLT
Mini Band External Rotation
Set Reps
1 10 each side

Workout Blocks

Strength Block #1
Horizontal Loading

Complete 3 sets of each exercise.

LMT
Kickstand Goblet Squat W/ Band Anti-Abduction
Set Reps Tempo Rest
1 10 each side 3-2-1 30-60 sec (h:m:s)
2 10 each side 3-2-1 30-60 sec (h:m:s)
3 10 each side 3-2-1 30-60 sec (h:m:s)

Ok for this one, not using little rolly thing. but do secure a band to an anchor point to the left or right of you, then put that band around the leg that is going to be kickstand leg, should be like middle of knee height, or a little higher. So the kickstand leg is constantly squeezing in while other leg is working the squat. squat down for 3, hold there for 2, up for 1.

LLT
DB Clean to Step Up
Set Reps Tempo Rest
1 8 each side Explosive 30-60 sec (h:m:s)
2 8 each side Explosive 30-60 sec (h:m:s)
3 8 each side Explosive 30-60 sec (h:m:s)

Don't be afraid to go heavy with these power moves.

LLT
Bear Crawl Ball Ab Rollout With Resistance
Set Reps Tempo Rest
1 15 Controlled 60-90sec (h:m:s)
2 15 Controlled 60-90sec (h:m:s)
3 15 Controlled 60-90sec (h:m:s)

Ok so, easier variation would just be to pull forearms in then press away from you, WITHOUT ANY RESISTANCE. Once you get that, then you can anchor one of your resistance bands that has two handles, hold handles while forearms are on ball, and do the exercise that way.

Strength Block #2
Horizontal Loading

Complete 3 sets of each exercise.

LLT
Split Squat Hold OH MB Wall Ward
Activation and Positional Strength for the Core and Hips
Set Reps Hold Rest
1 6 each side 10 sec hold h:m:s 30-60sec (h:m:s)
2 6 each side 10 sec hold h:m:s 30-60sec (h:m:s)
3 6 each side 10 sec hold h:m:s 30-60sec (h:m:s)
1 Arm HK Rotational Cable/Band Row
Set Reps Tempo Rest
1 12 each side 3-2-1 60-90sec (h:m:s)
2 12 each side 3-2-1 60-90sec (h:m:s)
3 12 each side 3-2-1 60-90sec (h:m:s)

Row for 1, hold for 2, release for 3

Cool Down Blocks

Cool Down
Horizontal Loading

Perform 1 set of each exercise.

Rub and Scrub Plantar Fascia
Set Time
1 30 sec each foot h:m:s
C1/C2 Skin Pull Lymph Reset
Set Time
1 45-60 sec each side h:m:s
UMT
Chest and Shoulder Opening Stretch – Stick Mobility Exercise
Set Reps
1 10 each side
UMT
SM Lying T-Spine Reach W/ Hip Dissociation
Set Reps
1 10 each side
ULT
Single Leg Child’s Pose
Set Time
1 30 sec each side h:m:s
GPR ULT
Legs Up PNS Breathing
Set Time
1 2- 5 minutes h:m:s