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

LD – BW Relative Strength and Movement

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

In this program we are using bodyweight to improve relative and agile strength. Along with introducing some power training.
notice in this program will have you working on the ground for one exercise and off the ground in next exercise to keep blood consistently circulating during this training phase, allowing us to work on conditioning during this training phase.

Warm-Up Blocks

LC - BW Warm up - Movement Based Workout - Beginner
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 10 h:m:s
Rub and Scrub Knee
Set Time
1 10 h:m:s
Rub and Scrub Pelvis
Set Time
1 10 h:m:s
LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 5

In this actvivity replace the vipr with a Dowel or use arms for balance.

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 5

In this activity, please just use yoru hands to ward against your knee, apply the appropriate pressure to keep your balance

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 10

instead of using the band here, use yor own bodyweight to return the the leg quickly.

Reverse Lunge Eye Tracking
Set Time
1 1:00 h:m:s

Workout Blocks

Working Block
Circuit x 2

ULT
1-Arm Plank Get Up to Balance
reps 10
Tempo controlled
Rest 15
Set Reps Tempo Rest
1 10 Controlled 15 (h:m:s)
2 10 Controlled 15 (h:m:s)
ULT
LD – ULT – Anterior Lunge with Overhead Reach (Dowel)
reps 10
Tempo controlled
Rest 15
Set Reps Tempo Rest
1 10 Controlled 15 (h:m:s)
2 10 Controlled 15 (h:m:s)
UMT
LD – UMT – G2S Plank to Spider with lateral lunge and balance
reps 10
Tempo controlled
Rest 15
Set Reps Tempo Rest
1 10 Controlled 15 (h:m:s)
2 10 Controlled 15 (h:m:s)
UMT
LD – UMT – Wide Hip Shift Same Side Rotation
reps 10
Tempo fast
Rest 15
Benefits -Improves hip decoupling -Increases internal and external hip rotation -Enhances lateral stability Error detection -Ensure thoracic rotation with a tall spine -Maintain feet straight ahead -Avoid excessive knee valgus General Movement Prescription -Perform at a slow tempo for 60 seconds with light manual pressure for 1-2 sets
Set Reps Tempo Rest
1 10 Fast 15 (h:m:s)
2 10 Fast 15 (h:m:s)
UMT
LD – UMT – lateral Bear Crawl with Elevated Birddog
reps 5
Tempo controlled
Rest 15
Set Reps Tempo Rest
1 5 Controlled 15 (h:m:s)
2 5 Controlled 15 (h:m:s)
UMT
LD – UMT – Push up with Side Plank
reps 5
Tempo controlled
Rest 15
Set Reps Tempo Rest
1 5 Controlled 15 (h:m:s)
2 5 Controlled 15 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Int his cool down block, I am introducing a flow to introduce rhytmn and timing with controlled breathing.

UMT
LD – UMT – Samurai Flow (unloaded)
Set Reps Tempo
1 5 Controlled

Perform slow can controlled with rythmn and timing and focus on your breathing

ULT
Child’s Pose to Cobra
Set Time
1 0:1:00 h:m:s

With this pose, use wide knees as a variation to this video.
complete 4 breaths in and out over the minute

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 0:1:00 h:m:s

purposeful breathing - focus on trying for 4 breaths in and out over the minute