LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Prepare the body
Horizontal
Rella’s Warm Up
Set time Tempo
1 controlled
Workout Blocks
Working block A
Giant Set x 2
Lateral Shuffle Touchdowns
Set time intensity Tempo Rest
1 20 8 fast 10 Sec
2 20 8 fast 10 Sec
Double Jump, single leg land
Set time intensity Tempo Rest
1 20 8 explosive 10 Sec
2 20 8 explosive 10 Sec
Frog Squats
Set time intensity Tempo Rest
1 20 8 fast 10 Sec
2 20 8 fast 10 Sec
Working Block B
Giant Set x 2
Single Gorilla jump
Set time intensity Tempo Rest
1 20 8 fast 10 Sec
2 20 8 fast 10 Sec
Dive Bombers
Set time intensity Tempo Rest
1 20 8 fast 10 sec
2 20 8 fast 10 sec
kicksit
Set time intensity Tempo Rest
1 20 8 controlled 10
2 20 8 controlled 10
Working Block C
Giant Set x 1
180 degrees jump G2S
Set time intensity Tempo Rest
1 20 8 explosive 10 Sec
Straddles
Set time intensity Tempo Rest
1 20 8 fast 10
Push Up to Rotation
Set time intensity Tempo Rest
1 20 8 controlled 10
Cool Down Blocks
Calm the farm
Horizontal
Recovery: Elevate Feet
Set time
1 120

Rella HIIT WBI Session

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

This session is designed for a Couple I train for field Hockey, they always love my bodyweight sessions, so this is designed for them to do at home without any equipment when they can't book a session with me.
Keeping them conditioned for the game as they are playing 6 minute quarters. I left one Working block out as they do other activities during the week, so this is not too much load on their bodies

Long Duration
The ratio is 1:1

Warm-Up Blocks

Prepare the body
Horizontal Loading

This one is a quick warm-up to just get the body primed and ready to go

Rella’s Warm Up
This is a full-body warm-up. Each move is performed x 5 with nice control and breathe
Set Time Tempo
1 h:m:s Controlled

Workout Blocks

Working block A
Giant Set x 2

Long Duration.
1:1 6 Minutes work, 6 minutes rest anything that they like to bring the heart rate back down, mobility work etc

UMT
Lateral Shuffle Touchdowns
time 20
intensity 8
Tempo fast
Rest 10 Sec
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)
2 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)
ULT
Double Jump, single leg land
time 20
intensity 8
Tempo explosive
Rest 10 Sec
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Explosive 10 Sec (h:m:s)
2 20 h:m:s 8 RPE Explosive 10 Sec (h:m:s)
ULT
Frog Squats
time 20
intensity 8
Tempo fast
Rest 10 Sec
This is a great movement that may look simple but boy does it burn and great for glute activation and knee strength
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)
2 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)

Working Block B
Giant Set x 2

Long Duration.
1:1 6 Minutes work, 6 minutes rest anything that they like to bring the heart rate back down, mobility work etc

ULT
Single Gorilla jump
time 20
intensity 8
Tempo fast
Rest 10 Sec
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)
2 20 h:m:s 8 RPE Fast 10 Sec (h:m:s)
ULT
Dive Bombers
time 20
intensity 8
Tempo fast
Rest 10 sec
Stay narrower in the legs on this one
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Fast 10 sec (h:m:s)
2 20 h:m:s 8 RPE Fast 10 sec (h:m:s)
UMT
kicksit
time 20
intensity 8
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Controlled 10 (h:m:s)
2 20 h:m:s 8 RPE Controlled 10 (h:m:s)

Working Block C
Giant Set x 1

Long Duration.
1:1 6 Minutes work, 6 minutes rest anything that they like to bring the heart rate back down, mobility work etc

UMT
180 degrees jump G2S
time 20
intensity 8
Tempo explosive
Rest 10 Sec
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Explosive 10 Sec (h:m:s)
Straddles
time 20
intensity 8
Tempo fast
Rest 10
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Fast 10 (h:m:s)
UMT
Push Up to Rotation
time 20
intensity 8
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 20 h:m:s 8 RPE Controlled 10 (h:m:s)

Cool Down Blocks

Calm the farm
Horizontal Loading

bring the heart rate back down

LPR ULT
Recovery: Elevate Feet
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
Set Time
1 120 h:m:s