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

No Themes Assigned

Warm-Up Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 slow
2 10 slow
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5 slow
2 5 slow
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5 controlled
2 5 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5 controlled
2 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
2 10 light controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 5 light controlled
2 5 light controlled
SL Balance Rotational Knee Driver
Set reps Tempo
1 10 controlled
2 10 controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Workout Blocks
Fundamental Strength & Lateral
Circuit x 3
Elevated Push Up
Set reps Rest
1 10 60-90sec
2 10 60-90sec
3 10 60-90sec
ViPR PRO – Lateral Squats, Lateral Shift
Set reps load Rest
1 10/side light 60-90sec
2 10/side light 60-90sec
3 10/side light 60-90sec
BAND Quadruped 1 Arm Lat Pulldown
Set reps load Rest
1 10/side light 60-90sec
2 10/side light 60-90sec
3 10/side light 60-90sec
Band Hip Bridge with Abduction
Set reps Rest
1 10 60-90sec
2 10 60-90sec
3 10 60-90sec
Cool Down Blocks
Cool Down - Restorative Poses
Horizontal
Ankle Squash with Lateral breathing RP
Set reps
1 10
Restore Childs Pose Lat Reach
Set reps
1 10

Saturday – Strength & Balance Day 2

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Slow
2 10 Slow
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 5 Slow
2 5 Slow
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
UMT
SL Balance Rotational Knee Driver
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

Workout Blocks

Fundamental Strength & Lateral
Circuit x 3

ULT
Elevated Push Up
reps 10
Rest 60-90sec
Set Reps Rest
1 10 60-90sec (h:m:s)
2 10 60-90sec (h:m:s)
3 10 60-90sec (h:m:s)
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps 10/side
load light
Rest 60-90sec
Set Reps Load Rest
1 10/side Light 60-90sec (h:m:s)
2 10/side Light 60-90sec (h:m:s)
3 10/side Light 60-90sec (h:m:s)

Can use broomstick, mop handle, etc.

LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 10/side
load light
Rest 60-90sec
Set Reps Load Rest
1 10/side Light 60-90sec (h:m:s)
2 10/side Light 60-90sec (h:m:s)
3 10/side Light 60-90sec (h:m:s)

Recommend start with knees on the ground.

LLT
Band Hip Bridge with Abduction
reps 10
Rest 60-90sec
Set Reps Rest
1 10 60-90sec (h:m:s)
2 10 60-90sec (h:m:s)
3 10 60-90sec (h:m:s)

Cool Down Blocks

Cool Down - Restorative Poses
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Reps
1 10
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10