LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Stationary Bike
Set time 0 Tempo
1 5 minutes controlled
Workout Blocks
FUNDAMENTAL STRENGTH TRAINING- NOVICE LLT, ULT
Horizontal
DB Assisted Loaded Half Kneel Get Up
Set reps load Tempo Rest
1 8 each side light controlled 30sec
BAND Standing Chest Press
Set reps 0 Tempo Rest
1 8 controlled 0
2 8 controlled 30 sec
BAND Quadruped 1 Arm Lat Pulldown
Set reps Tempo Rest
1 8 each side controlled 0
2 8 each side controlled 30 sec
SL Squat to Box
Set reps Tempo Rest
1 8 each side controlled 30 sec
FUNDAMENTAL STRENGTH - NOVICE UMT, LMT
Horizontal
Kneeling OH Lateral Reach
Set reps Tempo
1 10 each side controlled
Lateral Hip Hinge
Set reps
1 10 each side
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
Ball DB Twists
Set reps load Tempo
1 10 ea side light controlled
Cool Down Blocks
Cool Down Block
Horizontal
Weighted Belly Breathing
Set time
1 2 minutes

CG FUNDAMENTAL STRENGTH TRAINING – NOVICE( push, pull, squat, lunge, reach, bend)

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

This is a fundamental strength workout for the novice exerciser based on pushing, pulling, lunging and reaching. It is designed to build strength and confidence in basic movements as a foundation to build on as time progresses.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Tempo
1 5 minutes h:m:s Controlled

Workout Blocks

FUNDAMENTAL STRENGTH TRAINING- NOVICE LLT, ULT
Horizontal Loading

This working block of exercises is based on fundamental movements such as pushing, pulling, squatting and lunging that will aid in developing strength and help you to function more efficiently in every day life. Complete all sets of each exercise before progressing to the next exercise.

LLT
DB Assisted Loaded Half Kneel Get Up
Set Reps Load Tempo Rest
1 8 each side Light Controlled 30sec (h:m:s)
LLT
BAND Standing Chest Press
Set Reps Tempo Rest
1 8 Controlled 0 (h:m:s)
2 8 Controlled 30 sec (h:m:s)
LLT
BAND Quadruped 1 Arm Lat Pulldown
Set Reps Tempo Rest
1 8 each side Controlled 0 (h:m:s)
2 8 each side Controlled 30 sec (h:m:s)
ULT
SL Squat to Box
Set Reps Tempo Rest
1 8 each side Controlled 30 sec (h:m:s)

FUNDAMENTAL STRENGTH - NOVICE UMT, LMT
Horizontal Loading

The exercises in this working block will incorporated more movement based exercises including lunging, bending and reaching. Complete all sets of one exercise before progressing to the next exercise.

UMT
Kneeling OH Lateral Reach
Set Reps Tempo
1 10 each side Controlled
UMT
Lateral Hip Hinge
Set Reps
1 10 each side
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light Controlled
LMT
Ball DB Twists
Set Reps Load Tempo
1 10 ea side Light Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

This cool down will help the body to restore and recover. Inhale deeply allowing the belly to fill with air and the weight to rise, then exhale slowly and completely taking about 20 seconds to complete each breath.

GAR LLT
Weighted Belly Breathing
Set Time
1 2 minutes h:m:s