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

No Themes Assigned

Strength workout 1x per week

Workout
Mechanical
Metabolic

No Themes Assigned

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

This is for a beginner who wants to improve overall strength and increase work capacity.

Warm-Up Blocks

Warmup Block

To increase core temperature and preparation for upcoming tasks. Warm up includes full body dynamic movements that allow individual to go through ranges of motion.

ULT
Inchworm Crawl
Set Reps
1 8
UMT
World’s Greatest Stretch
Set Reps
1 8/each
ULT
Alternating Reverse Lunge with Touch
Set Reps
1 8/each
ULT
Crab to Bear Crawl
Set Reps
1 2 laps

Workout Blocks

Strength A Block

To improve work capacity with simple continuous activity with RPE at 5-6.

LLT
KB Deadlift
Set Reps
1 10
2 10
3 10

Think of push the floor away from you.

ULT
Elevated Push Up
Set Reps
1 10
2 10
3 10

Maintain ribs down thru out

Strength B Block

LLT
MB Split Squat
Set Reps
1 10/each
2 10/each
3 10/each

Push thru front foot.

LMT
Band Half Kneel Side Bend Pull Down
Set Reps
1 10
2 10
3 10

Pull on the side as front foot.

"Core"

UMT
High Side Planks
Set Reps
1 5 breaths/each
2 5 breaths/each

To push down hand away from the floor.
Exhale fully and maintain position.

Cardio Block

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 10min h:m:s

You should be able to converse still while doing this activity.

Cool Down Blocks

Cool Down Block

To downregulate the system to facilitate recovery

LLT
Loaded Belly Breathing
Set Reps
1 10 breaths

Inhale 4 counts thru nose, exhale thru mouth for 8 counts, hold breath for 4 counts. Repeat