Set	time	weight_percent
1	5-10 min	5.0 % incline

Set	reps	Tempo
1	10 each leg	controlled

Set	reps	Tempo
1	10 each leg	controlled

Set	reps	Tempo
1	5	controlled
2	5	controlled

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	Tempo	Rest
1	20	controlled	1-2 mins
2	20	controlled	1-2 mins
3	20	controlled	1-2 mins
4	20	controlled	1-2 mins

Set	reps	Tempo	Rest
1	15	controlled	30 sec
2	15	controlled	30 sec
3	15	controlled	30 sec
4	15	controlled	30 sec

Set	reps	Tempo	Rest
1	10	controlled	30 sec
2	10	controlled	30 sec
3	10	controlled	30 sec
4	10	controlled	30 sec

Set	reps	Tempo	Rest
1	15 each leg	controlled	1-2 min
2	15 each leg	controlled	1-2 min
3	15 each leg	controlled	1-2 min
4	15 each leg	controlled	1-2 min

Set	reps	Tempo	Rest
1	15	controlled	30-60 sec
2	15	controlled	30-60 sec
3	15	controlled	30-60 sec
4	15	controlled	30-60 sec

Set	reps	Tempo	Rest
1	10 each direction	controlled	30-60 sec
2	10 each direction	controlled	30-60 sec
3	10 each direction	controlled	30-60 sec
4	10 each direction	controlled	30-60 sec

Set	reps	Tempo
1	25	controlled
2	25	controlled
3	25	controlled
4	25	controlled

Set	time
1	1 min

Set	time
1	1 min

Set	time
1	1 min

Set	time	Hold
1	1 min

Set	time	Tempo
1	2-5 min	6:4:10

Body Weight Workout V2

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Full Body Dynamic Warm Up
Horizontal Loading

ULT
Treadmill

Set	Time	Weight
1	5-10 min h:m:s	5.0 % Incline %

Speed: between 2.0 and 3.0

Incline: between 3.0% to 5.0%

LAR
Stretch – Arm Circles

Set	Reps
1	20

going forward & backward

ULT
TRX Snowangels / Arm Sweeps [DF]

Set	Reps
1	15

ULT
Half Kneeling Active Hip Flexor Stretch

Set	Reps	Tempo
1	10 each leg	Controlled

UMT
Half Kneeling Lateral Frog

Set	Reps	Tempo
1	10 each leg	Controlled

move the knee in the direction of the toes

UMT
Deadbug [DF]

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

ULT
Glute Bridge

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

keep the core braced (similar to doing the deadbug)

Workout Blocks

BW Full Body Block
Horizontal Loading

LLT
Bench Supported Glute Bridge [DF]

Set	Reps	Tempo	Rest
1	20	Controlled	1-2 mins (h:m:s)
2	20	Controlled	1-2 mins (h:m:s)
3	20	Controlled	1-2 mins (h:m:s)
4	20	Controlled	1-2 mins (h:m:s)

ULT
Box Squat (Banded)

Set	Reps	Tempo	Rest
1	15	Controlled	30 sec (h:m:s)
2	15	Controlled	30 sec (h:m:s)
3	15	Controlled	30 sec (h:m:s)
4	15	Controlled	30 sec (h:m:s)

or body weight squat to box

ULT
Elevated Push Up

Set	Reps	Tempo	Rest
1	10	Controlled	30 sec (h:m:s)
2	10	Controlled	30 sec (h:m:s)
3	10	Controlled	30 sec (h:m:s)
4	10	Controlled	30 sec (h:m:s)

level of the bar should be chest height

LLT
Stationary Lunge [DF]

Set	Reps	Tempo	Rest
1	15 each leg	Controlled	1-2 min (h:m:s)
2	15 each leg	Controlled	1-2 min (h:m:s)
3	15 each leg	Controlled	1-2 min (h:m:s)
4	15 each leg	Controlled	1-2 min (h:m:s)

make sure that the knee does not drive forward when you lower yourself down & make sure shoulders remain above the hips

LLT
Resistance Band Row [DF]

Set	Reps	Tempo	Rest
1	15	Controlled	30-60 sec (h:m:s)
2	15	Controlled	30-60 sec (h:m:s)
3	15	Controlled	30-60 sec (h:m:s)
4	15	Controlled	30-60 sec (h:m:s)

start with handles at the armpits & take half a step forward

UMT
Assisted Lateral Lunge [DF]

Set	Reps	Tempo	Rest
1	10 each direction	Controlled	30-60 sec (h:m:s)
2	10 each direction	Controlled	30-60 sec (h:m:s)
3	10 each direction	Controlled	30-60 sec (h:m:s)
4	10 each direction	Controlled	30-60 sec (h:m:s)

ULT
Elevated Calf Raises [DF]

Set	Reps	Tempo
1	25	Controlled
2	25	Controlled
3	25	Controlled
4	25	Controlled

Cool Down Blocks

Cool Down
Horizontal Loading

LPR
Stretch – Hip Flexor Stretch – Half Kneeling, Passive

Set	Time
1	1 min h:m:s

UMT
1/2 Kneeling Lateral Frogs

Stretch to target hip flexors and adductors.

Set	Time
1	1 min h:m:s

Figure Four Supine Stretch

Set	Time
1	1 min h:m:s

LAR ULT
Restorative Pose Cobra

Set	Time	Hold
1	1 min h:m:s	h:m:s

GAR
Diaphragmatic Breathing aka Belly Breathing

Set	Time	Tempo
1	2-5 min h:m:s	6:4:10

Warm-Up Blocks

Full Body Dynamic Warm Up Horizontal Loading

ULT Treadmill

LAR Stretch – Arm Circles

ULT TRX Snowangels / Arm Sweeps [DF]

ULT Half Kneeling Active Hip Flexor Stretch

UMT Half Kneeling Lateral Frog

UMT Deadbug [DF]

ULT Glute Bridge

Workout Blocks

BW Full Body Block Horizontal Loading

LLT Bench Supported Glute Bridge [DF]

ULT Box Squat (Banded)

ULT Elevated Push Up

LLT Stationary Lunge [DF]

LLT Resistance Band Row [DF]

UMT Assisted Lateral Lunge [DF]

ULT Elevated Calf Raises [DF]