LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

No Themes Assigned

Warm-Up Blocks

Warmup Block

Horizontal

Self-Massage: Glutes 1 x 2 min

Set	time
1	2 min

SMR Lats with Shoulder ROM -KA 1 x 2 min

Set	time
1	2 min

Wall Alignment with Breathing 1 x 10

Set	reps
1	10

Crab Sit with Scapular Depression 1 x 10

Set	reps
1	10

Tight and Loose I’s- KA 1 x 10

Set	reps
1	10

HK 3 Way Hip Mobility with ViPR- KA 1 x 5

Set	reps
1	5

HK Thoracic Rotation with Vipr- KA 1 x 10

Set	reps
1	10

Vipr Lateral to CO Lunge w Thoracic Rotation -KA 1 x 10

Set	reps
1	10

Supine Rainbow with Mini Band March KA 1 x 10

Set	reps
1	10

Workout Blocks

Squat Upper Pull

Circuit x 4

Goblet Squat -KA 4 x 6

Set	reps	Rest
1	6	0:0:45
2	6	0:0:45
3	6	0:0:45
4	6	0:0:45

Depth Jump Lateral Stick-KA 4 x 4

Set	reps	Rest
1	4	0:45
2	4	0:45
3	4	0:45
4	4	0:45

Lat Pulldown Wide Grip 4 x 6

Set	reps	Rest
1	6	:45
2	6	:45
3	6	:45
4	6	:45

KB Front Rack Cross Over Step Up- KA 4 x 6

Set	reps	Rest
1	6	0:45
2	6	0:45
3	6	0:45
4	6	0:45

DB Lawnmower Row 4 x 6

Set	reps	Rest
1	6	:45
2	6	:45
3	6	:45
4	6	:45

Cool Down Blocks

Cool Down Block

Horizontal

Child’s Pose to Cobra 1 x 10

Set	reps
1	10

Supine Legs Elevated on Wall or Box _KA 1 x 5min

Set	time
1	5min

Strength Day 2 Squat and Pull

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

After warm up, complete working set in a circuit fashion 45 sec is recommended rest between exercises, slightly less or more is ok depending on your perceived exertion. A steady effort should be maintained through entire circuit to complete all exercises with exceptional form.

Warm-Up Blocks

Warmup Block
Horizontal Loading

LAR
Self-Massage: Glutes

"How-to" self-massage for the glutes/posterior hip.

Set	Time
1	2 min h:m:s

LLT
SMR Lats with Shoulder ROM -KA

Set	Time
1	2 min h:m:s

ULT
Wall Alignment with Breathing

Set	Reps
1	10

ULT
Crab Sit with Scapular Depression

Set	Reps
1	10

ULT
Tight and Loose I’s- KA

Set	Reps
1	10

LMT
HK 3 Way Hip Mobility with ViPR- KA

Set	Reps
1	5

3- 5 Round trips each side

LMT
HK Thoracic Rotation with Vipr- KA

Set	Reps
1	10

LMT
Vipr Lateral to CO Lunge w Thoracic Rotation -KA

Set	Reps
1	10

LMT
Supine Rainbow with Mini Band March KA

Set	Reps
1	10

Workout Blocks

Squat Upper Pull
Circuit x 4

LLT
Goblet Squat -KA

reps 6

Rest 0:0:45

Set	Reps	Rest
1	6	0:0:45 (h:m:s)
2	6	0:0:45 (h:m:s)
3	6	0:0:45 (h:m:s)
4	6	0:0:45 (h:m:s)

4 each side

LMT
Depth Jump Lateral Stick-KA

reps 4

Rest 0:45

Set	Reps	Rest
1	4	0:45 (h:m:s)
2	4	0:45 (h:m:s)
3	4	0:45 (h:m:s)
4	4	0:45 (h:m:s)

4 rounds. Land 2 each side. Alternate R and L.

LLT
Lat Pulldown Wide Grip

reps 6

Rest :45

Set	Reps	Rest
1	6	:45 (h:m:s)
2	6	:45 (h:m:s)
3	6	:45 (h:m:s)
4	6	:45 (h:m:s)

LMT
KB Front Rack Cross Over Step Up- KA

reps 6

Rest 0:45

Set	Reps	Rest
1	6	0:45 (h:m:s)
2	6	0:45 (h:m:s)
3	6	0:45 (h:m:s)
4	6	0:45 (h:m:s)

LMT
DB Lawnmower Row

reps 6

Rest :45

Set	Reps	Rest
1	6	:45 (h:m:s)
2	6	:45 (h:m:s)
3	6	:45 (h:m:s)
4	6	:45 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps
1	10

ULT
Supine Legs Elevated on Wall or Box _KA

Video to be added . Lay Supine, butt as close to wall or box as comfort allows. Elevate your legs on wall for 3-10 minutes

Set	Time
1	5min h:m:s

Warm-Up Blocks

Warmup Block Horizontal Loading

LAR Self-Massage: Glutes

LLT SMR Lats with Shoulder ROM -KA

ULT Wall Alignment with Breathing

ULT Crab Sit with Scapular Depression

ULT Tight and Loose I’s- KA

LMT HK 3 Way Hip Mobility with ViPR- KA

LMT HK Thoracic Rotation with Vipr- KA

LMT Vipr Lateral to CO Lunge w Thoracic Rotation -KA

LMT Supine Rainbow with Mini Band March KA

Workout Blocks

Squat Upper Pull Circuit x 4

LLT Goblet Squat -KA reps 6 Rest 0:0:45

LMT Depth Jump Lateral Stick-KA reps 4 Rest 0:45

LLT Lat Pulldown Wide Grip reps 6 Rest :45

LMT KB Front Rack Cross Over Step Up- KA reps 6 Rest 0:45

LMT DB Lawnmower Row reps 6 Rest :45

Cool Down Blocks

Cool Down Block Horizontal Loading

ULT Child’s Pose to Cobra

ULT Supine Legs Elevated on Wall or Box _KA

Warmup Block
Horizontal Loading

LAR
Self-Massage: Glutes

LLT
SMR Lats with Shoulder ROM -KA

ULT
Wall Alignment with Breathing

ULT
Crab Sit with Scapular Depression

ULT
Tight and Loose I’s- KA

LMT
HK 3 Way Hip Mobility with ViPR- KA

LMT
HK Thoracic Rotation with Vipr- KA

LMT
Vipr Lateral to CO Lunge w Thoracic Rotation -KA

LMT
Supine Rainbow with Mini Band March KA

Squat Upper Pull
Circuit x 4

LLT
Goblet Squat -KA

reps 6

Rest 0:0:45

LMT
Depth Jump Lateral Stick-KA

reps 4

Rest 0:45

LLT
Lat Pulldown Wide Grip

reps 6

Rest :45

LMT
KB Front Rack Cross Over Step Up- KA

reps 6

Rest 0:45

LMT
DB Lawnmower Row

reps 6

Rest :45

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra

ULT
Supine Legs Elevated on Wall or Box _KA