LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
SIIT warm up
Horizontal
Ski Ergometer
Set time intensity
1 5 mins moderate
Tennis Ball toss against the wall
Set time intensity Tempo
1 5 mins 2 controlled
WBI Circuit
Circuit x 4
Straddles
Set time intensity Tempo Rest
1 30 sec 7 fast 10
2 30 sec 7 fast 10
3 30 sec 7 fast 10
4 30 sec 7 fast 10
Step Posterior with Overhead Reach
Set time intensity Tempo Rest
1 60 sec 2 controlled 10
2 60 sec 2 controlled 10
3 60 sec 2 controlled 10
4 60 sec 2 controlled 10
Reverse Paddle
Set time intensity Tempo Rest
1 30 sec 7 fast 10
2 30 sec 7 fast 10
3 30 sec 7 fast 10
4 30 sec 7 fast 10
World’s Greatest Stretch
Set time intensity Tempo Rest
1 60 sec 2 controlled 10
2 60 sec 2 controlled 10
3 60 sec 2 controlled 10
4 60 sec 2 controlled 10
ViPR PRO Split Cycle Diagonal Shift to Chop
Set time intensity Tempo Rest
1 30 sec 7 fast 10
2 30 sec 7 fast 10
3 30 sec 7 fast 10
4 30 sec 7 fast 10
Sit to Stand with Rotation
Set time intensity Tempo Rest
1 60 sec 2 controlled 10
2 60 sec 2 controlled 10
3 60 sec 2 controlled 10
4 60 sec 2 controlled 10
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
Set time intensity Tempo Rest
1 30 Sec 7 fast 10
2 30 Sec 7 fast 10
3 30 Sec 7 fast 10
4 30 Sec 7 fast 10
Child’s Pose to Cobra
Set time intensity Tempo Rest
1 60 sec 2 controlled 10
2 60 sec 2 controlled 10
3 60 sec 2 controlled 10
4 60 sec 2 controlled 10
Cool Down Blocks
Calm the farm
Horizontal
Weighted Belly Breathing
Set time
1 2 minutes

Rella SIIT WBI

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

Designed for a client who is deconditioned and a few weeks into their training showing improvements who hasn't trained in awhile. They love moving and variability and wants to be able to have some stamina to play with their new grandchild when the time arises

Warm-Up Blocks

SIIT warm up
Horizontal Loading

Get the blood pumping, and stimulate hand-eye co-ordination

LLT
Ski Ergometer
Set Time Intensity
1 5 mins h:m:s Moderate RPE
UMT
Tennis Ball toss against the wall
Toss the tennis ball at the wall, start with one hand throw and catch swap sides opposite side throw with one catch with the other hand
Set Time Intensity Tempo
1 5 mins h:m:s 2 RPE Controlled

WBI Circuit
Circuit x 4

Lift and shift whole body circuit

Straddles
time 30 sec
intensity 7
Tempo fast
Rest 10
Set Time Intensity Tempo Rest
1 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
2 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
3 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
4 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
LAR ULT
Step Posterior with Overhead Reach
time 60 sec
intensity 2
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
2 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
3 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
4 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
LMT
Reverse Paddle
time 30 sec
intensity 7
Tempo fast
Rest 10
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
2 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
3 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
4 30 sec h:m:s 7 RPE Fast 10 (h:m:s)

perform with a Vipr

UMT
World’s Greatest Stretch
time 60 sec
intensity 2
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
2 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
3 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
4 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
LLT
ViPR PRO Split Cycle Diagonal Shift to Chop
time 30 sec
intensity 7
Tempo fast
Rest 10
Set Time Intensity Tempo Rest
1 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
2 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
3 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
4 30 sec h:m:s 7 RPE Fast 10 (h:m:s)
UMT
Sit to Stand with Rotation
time 60 sec
intensity 2
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
2 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
3 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
4 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift
time 30 Sec
intensity 7
Tempo fast
Rest 10
Set Time Intensity Tempo Rest
1 30 Sec h:m:s 7 RPE Fast 10 (h:m:s)
2 30 Sec h:m:s 7 RPE Fast 10 (h:m:s)
3 30 Sec h:m:s 7 RPE Fast 10 (h:m:s)
4 30 Sec h:m:s 7 RPE Fast 10 (h:m:s)
ULT
Child’s Pose to Cobra
time 60 sec
intensity 2
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
2 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
3 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)
4 60 sec h:m:s 2 RPE Controlled 10 (h:m:s)

Cool Down Blocks

Calm the farm
Horizontal Loading

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