LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

NN - 7 Step Full Body Warm up

Assault Bike 1 x 5 min

Set	time
1	5 min

Get Up to SL Balance 1 x 5 each leg

Set	reps	Tempo
1	5 each leg	controlled

Single Leg Child’s Pose 1 x 5 each leg

Set	reps	Hold
1	5 each leg	3-5 sec rep

T-Squat to Reverse Lunge Side Reach 1 x 5 each side

Set	reps	load	Tempo
1	5 each side	light	controlled

Bear Crawl – Lateral 1 x 30 sec each side

Set	time	Tempo
1	30 sec each side	controlled

Big Toe Corkscrew Rotational Wall Ward Quick Release 1 x 8 each

Set	reps	Tempo
1	8 each	explosive

Single Leg, bounce and catch 1 x 10 each leg

Set	reps
1	10 each leg

Leg Press Machine

Machine Leg Press 4 x 15

Set	reps	load	Tempo	Rest
1	15	light	controlled	1 min
2	10	heavy	controlled	1 min
3	10	heavy	controlled	1 min
4	10	heavy	controlled	1 min

Upper/Lower Super Set

KB Goblet Sumo Squat 1 x 10

Set	reps
1	10

Two Arm Dumbbell Rows – Back Workout 1 x 10

Set	reps	Tempo	Rest
1	10	controlled	1 min

Upper/Lower SuperSet 2

Front Rack Cossack Squat 1 x 8 each leg

Set	reps	load	Tempo
1	8 each leg	moderate	controlled

DB Push Press [MC] 1 x 15

Set	reps	load	Tempo	Rest
1	15	moderate	explosive	1 min

2-Arm Dumbbell Chest Press 1 x 10

Set	reps	load	Tempo	Rest
1	10	heavy	controlled	1 min

Cool Down Blocks

NN - Upper Body Cool Down

Stability Ball Child’s Pose 1 x 10

Set	reps	time	Tempo
1	10	1 Rep Per Deep Breath	controlled

Half Kneeling Sky Reach w_Breath 1 x 5 each side

Set	reps	time	Tempo
1	5 each side	1 breath per rep	controlled

Restorative Pose Cobra 1 x 5

Set	reps	time	Hold
1	5	30 sec

Leisure Walk 1 x 10-15 min

Set	time
1	10-15 min

NN – Whole Body Strength Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

NN - 7 Step Full Body Warm up
Horizontal Loading

LLT
Assault Bike

Set	Time
1	5 min h:m:s

ULT
Get Up to SL Balance

Set	Reps	Tempo
1	5 each leg	Controlled

ULT
Single Leg Child’s Pose

Set	Reps	Hold
1	5 each leg	3-5 sec rep h:m:s

LMT
T-Squat to Reverse Lunge Side Reach

Set	Reps	Load	Tempo
1	5 each side	Light	Controlled

UMT
Bear Crawl – Lateral

Set	Time	Tempo
1	30 sec each side h:m:s	Controlled

UMT
Big Toe Corkscrew Rotational Wall Ward Quick Release

Set	Reps	Tempo
1	8 each	Explosive

ULT
Single Leg, bounce and catch

Set	Reps
1	10 each leg

Workout Blocks

Leg Press Machine
Horizontal Loading

LLT
Machine Leg Press

Set	Reps	Load	Tempo	Rest
1	15	Light	Controlled	1 min (h:m:s)
2	10	Heavy	Controlled	1 min (h:m:s)
3	10	Heavy	Controlled	1 min (h:m:s)
4	10	Heavy	Controlled	1 min (h:m:s)

Upper/Lower Super Set
Superset x 1

LLT
KB Goblet Sumo Squat

reps 10

Set	Reps
1	10

LLT
Two Arm Dumbbell Rows – Back Workout

reps 10

Tempo controlled

Rest 1 min

Back Biceps

Set	Reps	Tempo	Rest
1	10	Controlled	1 min (h:m:s)

Upper/Lower SuperSet 2
Superset x 1

LMT
Front Rack Cossack Squat

reps 8 each leg

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	8 each leg	Moderate	Controlled

LLT
DB Push Press [MC]

reps 15

load moderate

Tempo explosive

Rest 1 min

Set	Reps	Load	Tempo	Rest
1	15	Moderate	Explosive	1 min (h:m:s)

Chest Press
Horizontal Loading

LLT
2-Arm Dumbbell Chest Press

Can be done on floor, bench, box, or ball.

Set	Reps	Load	Tempo	Rest
1	10	Heavy	Controlled	1 min (h:m:s)

Cool Down Blocks

NN - Upper Body Cool Down
Giant Set x 1

LAR ULT
Stability Ball Child’s Pose

reps 10

time 1 Rep Per Deep Breath

Tempo controlled

Set	Reps	Time	Tempo
1	10	1 Rep Per Deep Breath h:m:s	Controlled

GAR ULT
Half Kneeling Sky Reach w_Breath

reps 5 each side

time 1 breath per rep

Tempo controlled

Stretch for the front hip and torso. Breath focused.

Set	Reps	Time	Tempo
1	5 each side	1 Breath Per Rep h:m:s	Controlled

LAR ULT
Restorative Pose Cobra

reps 5

time 30 sec

Hold

Set	Reps	Time	Hold
1	5	30 Sec h:m:s	h:m:s

GAR ULT
Leisure Walk

time 10-15 min

Set	Time
1	10-15 min h:m:s