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

No Themes Assigned

Warm-Up Blocks
Warm-Up
Horizontal
Low Intensity Elliptical
Set time
1 5min
Dynamic Stretches
Set time
1 5min
Workout Blocks
ASAP Pyramid
Superset x 6
BB Back Squat Neutral Stance
Set reps load
1 12 moderate
2 10 moderate
3 8 moderate
4 6 heavy
5 4 heavy
6 2 heavy
DB Curl to OH Press on Ball
Set reps load
1 12 moderate
2 10 moderate
3 8 moderate
4 6 heavy
5 4 heavy
6 2 heavy
Tabata Finisher
Superset x 4
ViPR PRO – Skater, Lateral Shift (Block)
Set time Rest
1 20s 10s
2 20s 10s
3 20s 10s
4 20s 10s
Loaded Linear Jump Squat Matrix:
Set reps Rest
1 20s 10s
2 20s 10s
3 20s 10s
4 20s 10s

Metab HISS: Weight Room

Workout
Mechanical
Metabolic

No Themes Assigned

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

I've been recommended to perform 3 high-intensity sessions per week to improve my health. Today's session uses a HISS protocol. HISS has minimal rest compared to HIIT so the duration is typically less. Total of 18 minutes of HISS today at near maximum heart rate for much of that duration. Butt kicker!

Warm-Up Blocks

Warm-Up
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time
1 5min h:m:s
UMT
Dynamic Stretches
Set Time
1 5min h:m:s

I usually do about 5-8 different activities. Foot/Ankle Dominant, Hips, Thoracic Spine, Shoulders.

Workout Blocks

ASAP Pyramid
Superset x 6

Set 1: 12 Reps
Set 2: 10 Reps
Set 3: 8 Reps
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps

Increase the weight every set or every other set. Complete the exercises with minimal rest and As Soon As Possible (ASAP). (Today's session took me 14 minutes)

LLT
BB Back Squat Neutral Stance
reps 12
load moderate
Set Reps Load
1 12 Moderate
2 10 Moderate
3 8 Moderate
4 6 Heavy
5 4 Heavy
6 2 Heavy

I actually used the Hack Squat Machine.

LLT
DB Curl to OH Press on Ball
reps 12
load moderate
Set Reps Load
1 12 Moderate
2 10 Moderate
3 8 Moderate
4 6 Heavy
5 4 Heavy
6 2 Heavy

Performed the Exercise standing instead of seated.

Tabata Finisher
Superset x 4

20s On, 10s off. 4 sets of each exercise for a total of 4 minutes of HISS.

LMT
ViPR PRO – Skater, Lateral Shift (Block)
time 20s
Rest 10s
Set Time Rest
1 20s h:m:s 10s (h:m:s)
2 20s h:m:s 10s (h:m:s)
3 20s h:m:s 10s (h:m:s)
4 20s h:m:s 10s (h:m:s)

Used a MedBall

LLT
Loaded Linear Jump Squat Matrix:
reps 20s
Rest 10s
An explosive lower body exercise that involves coordinating timing in 2 different foot prints or landing positions.
Set Reps Rest
1 20s 10s (h:m:s)
2 20s 10s (h:m:s)
3 20s 10s (h:m:s)
4 20s 10s (h:m:s)