Set	time
1	3 mins

Set	reps	load	Tempo
1	10	moderate	fast

Set	reps	load	Tempo
1	10	light	fast

Set	reps	load	Tempo
1	10	light	fast

Set	time	intensity	Tempo	Rest
1	20s	Max	fast	10s
2	20s	Max	fast	10s
3	20s	Max	fast	10s
4	20s	Max	fast	10s

Set	time	intensity	Tempo	Rest
1	20s	Max	fast	10s
2	20s	Max	fast	10s
3	20s	Max	fast	10s
4	20s	Max	fast	10s

Set	time	Tempo
1	3 min	controlled

Set	time	Tempo
1	5 min	controlled

Set	time	Rest
1	60s ea	20

Set	time
1	60s

Set	time
1	60s

Set	time
1	3-5 min

Metab Community Work Out HISS MultiModal

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This is the community workout for the HISS chapter. This session will include an AMRAP, an EMOM and a TABATA. Equipment needed for this session will be a ViPR PRO, Medicine Ball, DBs, KB a Pull up Bar or suspension trainer.

Warm-Up Blocks

[AHC] 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

Perform this 4Q Whole body Warm up to prepare you for this training session.

Rub and Scrub Pelvis

Set	Time
1	3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

UMT
Alternating Pigeon

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
ViPR PRO Pre Position Triplane Foot Reaches

Set	Reps
1	9

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block

This block consists of three exercises that are performed for 1 minute each followed by one transition exercise.

Set	Reps
1	9

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Dual Mini Band Side Shuffle

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6
2	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPSL2 Multiplanar HISS AMRAP
Tri-Set x 1

Circuit the following exercises and perform as many rounds as possible in an 5 minute window. After 5 minute timer goes off rest for 120s to get ready for next block.

LMT
Alternating KB Swing with Side Step

reps 10

load moderate

Tempo fast

Set	Reps	Load	Tempo
1	10	Moderate	Fast

UMT
Push Up to Rotation

reps 10

load light

Tempo fast

Set	Reps	Load	Tempo
1	10	Light	Fast

Every OH Press counts as 1 Rep

UMT
Skater

reps 10

load light

Tempo fast

An explosive leg exercise that supports dynamic balance and agility in the frontal plane

Set	Reps	Load	Tempo
1	10	Light	Fast

AHHPSL2 9 Minute WBI EMOM HISS
Tri-Set x 1

For Every Minute on the Minute, alternate between these 3 exercises, performing 20 reps of each for a total of 9 minutes or until you can no longer perform 20 reps within a minute. Rest for 2 minutes after this block.

LLT
MC 1/4: Alternate Posterior Lunge, Uppercut

reps 20

Lunge low while giving an uppercut. Regress by performing an uppercut from a squat position (feet aren't moving)

Set	Reps
1	20

LLT
DB Squat to Curl to Press

reps 20

Set	Reps
1	20

ULT
Neutral Grip Pull Up

reps 5

Set	Reps
1	5

AHHPSL2 Tabata HISS LMT /ULT
Superset x 4

This two-exercise Tabata uses simple exercises that demand an all out effort with each set to create a HISS response. It's important to use exercises that are not overly complex and allow for high force via fast motions and/or high loads.

LMT
ViPR PRO Shuffle Tilt COD

time 20s

intensity Max

Tempo fast

Rest 10s

Enhances bottom to top coordination and develops transverse plane agility under load.

Set	Time	Intensity	Tempo	Rest
1	20s h:m:s	Max RPE	Fast	10s (h:m:s)
2	20s h:m:s	Max RPE	Fast	10s (h:m:s)
3	20s h:m:s	Max RPE	Fast	10s (h:m:s)
4	20s h:m:s	Max RPE	Fast	10s (h:m:s)

ULT
Repeated Squat Jump

time 20s

intensity Max

Tempo fast

Rest 10s

An explosive and high impact leg exercise that enhances body control in the sagittal plane.

Set	Time	Intensity	Tempo	Rest
1	20s h:m:s	Max RPE	Fast	10s (h:m:s)
2	20s h:m:s	Max RPE	Fast	10s (h:m:s)
3	20s h:m:s	Max RPE	Fast	10s (h:m:s)
4	20s h:m:s	Max RPE	Fast	10s (h:m:s)

Cool Down Blocks

Recovery from HISS Block
Horizontal Loading

Do this recovery block after HISS training to help restore and flush metabolites.

LAR UMT
Z-Transition Restorative Pose

Set	Time	Tempo
1	3 min h:m:s	Controlled

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time	Tempo
1	5 min h:m:s	Controlled

Post Work Out Stretching
Circuit x 1

Do this recovery block to enhance your recovery post work out.

GAR ULT
RP – Kneeling Sky Breathing

reps 10

Stretch for the quads/front hips and is a restful pose.

Set	Reps
1	10

ULT
Supine Forced Exhalation

reps 10

Set	Reps
1	10

LAR ULT
Seated 90-90 Stretch

time 60s ea

Rest 20

Stretch for the hips

Set	Time	Rest
1	60s ea h:m:s	20 (h:m:s)

ULT
IR Active Hamstring Stretch

time 60s

Set	Time
1	60s h:m:s

LAR ULT
Quadruped Medial Hip Stretch

time 60s

Set	Time
1	60s h:m:s

LPR ULT
Recovery: Elevate Feet

time 3-5 min

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	3-5 min h:m:s

Warm-Up Blocks

[AHC] 7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

Rub and Scrub Pelvis

UMT Alternating Pigeon

LLT ViPR PRO Pre Position Triplane Foot Reaches

LMT ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block

LMT Dual Mini Band Side Shuffle

LLT Big Toe Corkscrew SL Hip Hinge Percussive Warding

UMT Eye Tracking Rotational Jump

Workout Blocks

AHHPSL2 Multiplanar HISS AMRAP Tri-Set x 1

LMT Alternating KB Swing with Side Step reps 10 load moderate Tempo fast

UMT Push Up to Rotation reps 10 load light Tempo fast

UMT Skater reps 10 load light Tempo fast

AHHPSL2 9 Minute WBI EMOM HISS Tri-Set x 1

LLT MC 1/4: Alternate Posterior Lunge, Uppercut reps 20

LLT DB Squat to Curl to Press reps 20

ULT Neutral Grip Pull Up reps 5

AHHPSL2 Tabata HISS LMT /ULT Superset x 4

LMT ViPR PRO Shuffle Tilt COD time 20s intensity Max Tempo fast Rest 10s

ULT Repeated Squat Jump time 20s intensity Max Tempo fast Rest 10s