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

No Themes Assigned

CJ | IOM 2 – Module 3 ~ SITT Session [MODULE 6 : 7 day program]

Workout
Mechanical
Metabolic

No Themes Assigned

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

This SIIT session is designed for a de-conditioned client maintaining a Max HR of 60-70% with a Work:Rest ratio = of 2:1. Workout duration to be 45–50 mins including a warm up. There are 4 superset. The progressive goal is to be able to improve mechanical and metabolic endurance.

Warm-Up Blocks

Warm Up
Horizontal Loading

UMT
Stretch – World’s Greatest Stretch
Set Reps
1 8
ULT
90/90 Hip Switches
Set Reps
1 10
LMT
Mini Band Walk – Lateral, Knees Bent
Set Reps
1 10
ULT
Forward Skipping
Set Reps
1 :30
UMT
Dowel Rod Shoulder Mobility
Move dowel around head in a halo motion then bring the dowel in up and over your head to your chest, and up and over your head to your back. Repeat.
Set Time
1 :30 h:m:s

Workout Blocks

Superset 1 (Upper/Lower)
Superset x 3

PHA approach. In each superset the first exercise will be at a moderate intensity while the second will be active recovery at a lower intensity. The goal is to minimize rest for the 3 total sets in each superset, before moving on to the next pair of exercises.

ULT
Glute Bridge
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s
ULT
Elevated Push Up
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s

Superset 2 (Lower/Upper)
Superset x 3

LLT
Goblet Squat
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s
ULT
Wall Slides [MC]
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s

Superset 2 (Upper/Lower)
Superset x 3

LLT
Cable Pulldown – Tall Kneeling
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s
ULT
Lateral Squat
time :60
Starting: Place feet 3-4 feet apart, feet facing forward. Movement: Bend working leg, pushing hips back (Sitting in a chair), keep chest up, do not let your legs collapse.
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s

Superset 4 (Lower/Upper)
Superset x 3

LLT
Step Up – Dumbbells
time :60
Set Time
1 :60 h:m:s
2 :60 h:m:s
3 :60 h:m:s
LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion
reps :60
Enhances rotation and lateral flexion of the spine in the same direction.
Set Reps
1 :60
2 :60
3 :60