Set	time
1	30 sec ea

Set	time	Tempo	Rest
1	1 min	controlled	0-10 sec
2	1 min	controlled	0-10 sec

Set	time	load	Tempo	Rest
1	1 min.	light	controlled	0-10 sec
2	1 min.	light	controlled	0-10 sec

Set	time	Tempo	Rest
1	1 min.	controlled	0-10 sec
2	1 min.	controlled	0-10 sec

Set	reps	load	Tempo	Rest
1	1 min	moderate	controlled	2-4 min
2	1 min	moderate	controlled	2-4 min

Set	time	load	Tempo
1	20	moderate	fast
2	20	moderate	fast
3	20	moderate	fast

Set	time	Tempo	Rest
1	20	explosive	40
2	20	explosive	40
3	20	explosive	40

Set	time	Tempo
1	20	controlled
2	20	controlled
3	20	controlled

Set	time	load	Tempo	Rest
1	20	light	fast	80-120 sec
2	20	light	fast	80-120 sec
3	20	light	fast	80-120 sec

KaiCee May/June @Home Workout

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

MOVE Quick Total Body Warm Up
Horizontal Loading

These exercise checks all the boxes and should get your body moving. It should take no longer than 5 minutes.

UMT
MOVE SL Hinge Hold to T-Open

Position the back foot on a steady object to create support and limit the hips from rotating.

Set	Reps
1	6-8 ea

UMT
MOVE Kneeling Hinge to Lunge Matrix

Set	Reps
1	3-4 ea

UMT
MOVE R/L 45 Stride Stance w/3D Arm Swing

Set	Reps
1	3-4 ea

ULT
MOVE Iso-Lunge

Hold the bottom position of a low lunge. Stay long and not too squatty. Keep your torso upright. Pull the heel of the front foot towards your body. This will create tension in the hamstrings. Create a squeeze on the front and backside of the opposite hip! Hold the position and breath. If you can't hold position. Stop the time. Reset and continue. Maintaining a good position is the most important part.

Set	Time
1	30 sec ea h:m:s

Workout Blocks

MOVE SISS - 4 Movements
Horizontal Loading

Perform these 4 dynamic moves, taking minimal to no rest in between exercises.
The goal is to stay steady but it shouldn't be maximal effort.
At the end of the round rest 2-4 minutes to recover.

UMT
MOVE Prone, H&F, Step to Rotate Pullback

Set	Time	Tempo	Rest
1	1 min h:m:s	Controlled	0-10 sec (h:m:s)
2	1 min h:m:s	Controlled	0-10 sec (h:m:s)

LMT
MOVE Prone, H&F, Rolling Side Plank w/DB Lift

Do not rotate the dumbell. Lift it up.

Set	Time	Load	Tempo	Rest
1	1 min. h:m:s	Light	Controlled	0-10 sec (h:m:s)
2	1 min. h:m:s	Light	Controlled	0-10 sec (h:m:s)

ULT
MOVE – Prone, H&F, SA Step to Stand

Set	Time	Tempo	Rest
1	1 min. h:m:s	Controlled	0-10 sec (h:m:s)
2	1 min. h:m:s	Controlled	0-10 sec (h:m:s)

LMT
MOVE VIPRPRO Halo to Alt. Rotate Lunge

Set	Reps	Load	Tempo	Rest
1	1 min	Moderate	Controlled	2-4 min (h:m:s)
2	1 min	Moderate	Controlled	2-4 min (h:m:s)

use a Db or medicine ball in place of a VIPR

MOVE HIIT Series
Horizontal Loading

Perform these drills with high intensity. The first 2 exercises are done back to back, then rest. Perform the next final exercises and at rest at least double to triple the work.

LLT
MOVE KB Squat to OH Press

Set	Time	Load	Tempo	Rest
1	20 h:m:s	Moderate	Fast	0 (h:m:s)
2	20 h:m:s	Moderate	Fast	0 (h:m:s)
3	20 h:m:s	Moderate	Fast	0 (h:m:s)

use a db or mb

ULT
MOVE Skip for Height

Set	Time	Tempo	Rest
1	20 h:m:s	Explosive	40 (h:m:s)
2	20 h:m:s	Explosive	40 (h:m:s)
3	20 h:m:s	Explosive	40 (h:m:s)

ULT
Prone, Fingertip & Ft, See-Saw

Rock your body forward and back. If finger tips are too difficult try Hands or Elbows.

Set	Time	Tempo	Rest
1	20 h:m:s	Controlled	0 (h:m:s)
2	20 h:m:s	Controlled	0 (h:m:s)
3	20 h:m:s	Controlled	0 (h:m:s)

ULT
MOVE DB Lat. Shuffle Shift

Set	Time	Load	Tempo	Rest
1	20 h:m:s	Light	Fast	80-120 sec (h:m:s)
2	20 h:m:s	Light	Fast	80-120 sec (h:m:s)
3	20 h:m:s	Light	Fast	80-120 sec (h:m:s)

Warm-Up Blocks

MOVE Quick Total Body Warm Up Horizontal Loading

UMT MOVE SL Hinge Hold to T-Open

UMT MOVE Kneeling Hinge to Lunge Matrix

UMT MOVE R/L 45 Stride Stance w/3D Arm Swing

ULT MOVE Iso-Lunge

Workout Blocks

MOVE SISS - 4 Movements Horizontal Loading

UMT MOVE Prone, H&F, Step to Rotate Pullback

LMT MOVE Prone, H&F, Rolling Side Plank w/DB Lift

ULT MOVE – Prone, H&F, SA Step to Stand

LMT MOVE VIPRPRO Halo to Alt. Rotate Lunge

MOVE HIIT Series Horizontal Loading

LLT MOVE KB Squat to OH Press

ULT MOVE Skip for Height

ULT Prone, Fingertip & Ft, See-Saw

ULT MOVE DB Lat. Shuffle Shift