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

Rella’s Movement Based Strength Session

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

This program is designed for an active person who doesn't really have time to go to the gym but wants to do a full-body workout. The sandbell could be replaced with something they have around the house that will add load to lift and shift.

Warm-Up Blocks

An all in one body movement based warm up
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Rella’s Warm Up
This is a full-body warm-up. Each move is performed x 5 with nice control and breathe
Set Reps
1 1

Workout Blocks

Rella's Movement based Strength Block
Circuit x 4

A nice full body relative strength block designed for someone who lives an active lifestyle

ULT
Frog Squats
time 45
Rest 15
This is a great movement that may look simple but boy does it burn and great for glute activation and knee strength
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)
LLT
Reverse Lunge with Sandbell Over head press
time 45
Rest 15
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)
ULT
Half kneeling G2S & S2G
time 45
Rest 15
Half kneeling, toes curled under, pull the leg forward, drive up through the front heel and the back toes, step together. Stepping back, drop the knee straight down under the hip, bring the other leg into kneeling position
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)

Left side only

ULT
Half kneeling G2S & S2G
time 45
Rest 15
Half kneeling, toes curled under, pull the leg forward, drive up through the front heel and the back toes, step together. Stepping back, drop the knee straight down under the hip, bring the other leg into kneeling position
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)

Right side only

UMT
Switches
time 45
Rest 15
It is all in the control and co-ordination, use the breath to control, focus on the movement. Can be performed either prone or supine
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)

alternating each side
You can start prone or supine

LMT
Lateral Bear crawl with Sandbell drag
time 45
Rest 15
It's all about the control, Keep the hands over shoulders and keep the knees under hips, use your breath with the movement
Set Time Rest
1 45 h:m:s 15 (h:m:s)
2 45 h:m:s 15 (h:m:s)
3 45 h:m:s 15 (h:m:s)
4 45 h:m:s 15 (h:m:s)
ULT
Push up to Push back
time 45
Rest 60
Starting in a push-up position, do a push up followed by pushing back with bent knees, come forward again and push up
Set Time Rest
1 45 h:m:s 60 (h:m:s)
2 45 h:m:s 60 (h:m:s)
3 45 h:m:s 60 (h:m:s)
4 45 h:m:s 60 (h:m:s)

Cool down
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RElaxing the body back into restoration

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 60 h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

Bring the body back into a relaxed state

ULT
Cat Cow
nice way to bring the heart rate down and good for spine health
Set Time
1 60 h:m:s

work with the breath, finding the range in each direction

ULT
Wide leg childs pose
Set Time
1 60 h:m:s

change hand position, try to keep your eyes on your hands

LLT
Elevated feet with weighted breathing
A nice way to bring the body back after a strenuous session
Set Time
1 2-5 minutes h:m:s