LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
ML: ULT/UMT T-Spine Prep
Horizontal
Low Intensity Elliptical
Set time Tempo
1 5mins controlled
Mid Back Activation: Seated Overhead hand Press
Set reps
1 10
Lying Extension with Lateral Flexion
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 8
Elevated Underswitch
Set reps
1 8
ML: ULT/UMT – 7-Step Hip Prep
Horizontal
Rub and Scrub Pelvis
Set time
1 45s each side
Half Kneeling Medial Hip Activation
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 8
Prone Atomic Frog T1 HpDC
Set reps
1 8
Prisoner Runner’s Medial Hinge
Set reps
1 10
Open Chain Hip Internal Rotation Quick Release
Set reps
1 10
Eye Tracking Lateral Lunge
Set reps
1 10
Power: Acceleration ULT/UMT
Horizontal
Assisted Explosive Squat TRX
Set reps 0 Tempo Rest
1 6 explosive 00:00:60
Lateral Lunge to Skip
Set reps Tempo Rest
1 6x L & R explosive 00:00:60
Workout Blocks
ML: Total Body Strength Hypertrophy (Hip Dominant)
Horizontal
KB Deadlift
Set reps load Tempo Rest
1 10 light controlled 00:00:60
2 10 moderate controlled 00:00:60
3 10 moderate controlled 00:00:60
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 10 light controlled 00:00:60
2 10 moderate controlled 00:00:60
3 10 moderate controlled 00:00:60
DB Bench Press
Set reps load Tempo Rest
1 10 light controlled 00:00:60
2 10 moderate controlled 00:00:60
3 10 moderate controlled 00:00:60
DB Bentover Row
Set reps load Tempo Rest
1 10 light controlled 00:00:60
2 10 moderate controlled 00:00:60
3 10 moderate controlled 00:00:60
ML: Odd-Position Strength Tri-Set (Lift & Shift)
Tri-Set x 2
Lateral Squat with Rotational Shift
Set reps load Tempo Rest
1 10 Total light controlled 00:00:60
2 10 Total light controlled 00:00:60
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 10 Total light controlled 00:00:60
2 10 Total light controlled 00:00:60
ViPR PRO Lateral Lunge with Anterior Shift
Set reps load Tempo Rest
1 10 Total light controlled 00:00:60
2 10 Total light controlled 00:00:60
Cool Down Blocks
ML: Restorative Flow + Pose
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps
1 1x each side
Double Leg Restorative Pose
Set time
1 90s

ML Total Body Hypertrophy + Odd-Position Strength (Hip Dominant)

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

Warm-Up Blocks

ML: ULT/UMT T-Spine Prep
Horizontal Loading

LLT
Low Intensity Elliptical
Set Time Tempo
1 5mins h:m:s Controlled

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.

ULT
Mid Back Activation: Seated Overhead hand Press
Set Reps
1 10

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

UMT
Lying Extension with Lateral Flexion
Set Reps
1 10

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

UMT
Prone T-Spine Rotation
Set Reps
1 8

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

UMT
Elevated Underswitch
Set Reps
1 8

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

ML: ULT/UMT – 7-Step Hip Prep
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 45s each side 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.

ULT
Half Kneeling Medial Hip Activation
Set Reps
1 10

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

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

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

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

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

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 10

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

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Power: Acceleration ULT/UMT
Horizontal Loading

ULT
Assisted Explosive Squat TRX
Set Reps Tempo Rest
1 6 Explosive 00:00:60 (h:m:s)
UMT
Lateral Lunge to Skip
Set Reps Tempo Rest
1 6x L & R Explosive 00:00:60 (h:m:s)

Workout Blocks

ML: Total Body Strength Hypertrophy (Hip Dominant)
Horizontal Loading

LLT
KB Deadlift
Set Reps Load Tempo Rest
1 10 Light Controlled 00:00:60 (h:m:s)
2 10 Moderate Controlled 00:00:60 (h:m:s)
3 10 Moderate Controlled 00:00:60 (h:m:s)
LLT
Lat Pulldown Wide Grip
Set Reps Load Tempo Rest
1 10 Light Controlled 00:00:60 (h:m:s)
2 10 Moderate Controlled 00:00:60 (h:m:s)
3 10 Moderate Controlled 00:00:60 (h:m:s)
LLT
DB Bench Press
Set Reps Load Tempo Rest
1 10 Light Controlled 00:00:60 (h:m:s)
2 10 Moderate Controlled 00:00:60 (h:m:s)
3 10 Moderate Controlled 00:00:60 (h:m:s)
LLT
DB Bentover Row
Set Reps Load Tempo Rest
1 10 Light Controlled 00:00:60 (h:m:s)
2 10 Moderate Controlled 00:00:60 (h:m:s)
3 10 Moderate Controlled 00:00:60 (h:m:s)

ML: Odd-Position Strength Tri-Set (Lift & Shift)
Tri-Set x 2

LMT
Lateral Squat with Rotational Shift
reps 10 Total
load light
Tempo controlled
Rest 00:00:60
Set Reps Load Tempo Rest
1 10 Total Light Controlled 00:00:60 (h:m:s)
2 10 Total Light Controlled 00:00:60 (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 10 Total
load light
Tempo controlled
Rest 00:00:60
Set Reps Load Tempo Rest
1 10 Total Light Controlled 00:00:60 (h:m:s)
2 10 Total Light Controlled 00:00:60 (h:m:s)
LMT
ViPR PRO Lateral Lunge with Anterior Shift
reps 10 Total
load light
Tempo controlled
Rest 00:00:60
Set Reps Load Tempo Rest
1 10 Total Light Controlled 00:00:60 (h:m:s)
2 10 Total Light Controlled 00:00:60 (h:m:s)

Cool Down Blocks

ML: Restorative Flow + Pose
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 1x each side
UMT
Double Leg Restorative Pose
Set Time
1 90s h:m:s