LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
LD – 4Q Whole Body Warmup Block
Circuit x 1
Stationary Bike
Set time intensity
1 10 minutes moderate
Step Posterior with Overhead Reach
Set reps Tempo
1 10 controlled
DB Multi-planar Lunge with Reaches
Set reps intensity Tempo
1 each side moderate controlled
Child’s Pose to Cobra
Set reps time Tempo
1 8 5 sec hold controlled
Big Toe Corkscrew Monster Band Squat
Set reps load Tempo
1 10 moderate controlled
MB Rotational Wall Ward
Set reps load Tempo
1 8 each side moderate controlled
Eye Tracking Rotational Jump
Set reps Tempo
1 6 controlled
Workout Blocks
LD – SISS – WBI Circuit
Circuit x 3
BAND Quadruped 1 Arm Lat Pulldown
Set time load Rest
1 45 sec moderate 15 sec
2 45 sec moderate 15 sec
3 45 sec moderate 15 sec
LD – ULT – Push up to Plank Squat
Set time intensity Rest
1 45 moderate 15 Sec
2 45 moderate 15 Sec
3 45 moderate 15 Sec
Crossover DB Deadlift
Set time load Rest
1 45 moderate 15 Sec
2 45 moderate 15 Sec
3 45 moderate 15 Sec
LD – UMT – lateral Bear Crawl with Elevated Birddog
Set time intensity Rest
1 45 moderate 15 Sec
2 45 moderate 15 Sec
3 45 moderate 15 Sec
ViPR PRO SL Hinge to Forward Lunge
Set time load Rest
1 45 Sec moderate 15 Sec
2 45 Sec moderate 15 Sec
3 45 Sec moderate 15 Sec
Crab Single Leg Squat
Set time intensity Rest
1 45 Sec Moderate 15 Sec
2 45 Sec Moderate 15 Sec
3 45 Sec Moderate 15 Sec
ViPR PRO Dubstep Flow
Set time load Tempo Rest
1 60 sec light controlled 15 Sec
2 60 sec light controlled 15 Sec
3 60 sec light controlled 15 Sec
LD – UMT – G2S Plank to Spider with lateral lunge and balance
Set time intensity Rest
1 60 sec Moderate 15 sec
2 60 sec Moderate 15 sec
3 60 sec Moderate 2 min
Cool Down Blocks
LD - Cool Down Level 1A
Horizontal
Side Lying 90-90
Set reps time Tempo
1 10 5 sec hold controlled
Stability Ball Child’s Pose
Set time Hold
1 30 sec 30 sec
2 30 sec 30 sec

LD – SISS – WBI Circuit Intermediate Program

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

This session involves a series of whole body integrated exercises using load and Bodyweight exercises the performed in a circuit.
The session albeit take on the whole body also has a skew toward ground to standing, core and balance.

Please try to work toward a steady heart rate between 65-75%.

Slow and re focus on exercises as you experience fatigue. to help maintain a steady heart rate.

Warm-Up Blocks

LD – 4Q Whole Body Warmup Block
Circuit x 1

LLT
Stationary Bike
time 10 minutes
intensity moderate
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 10 minutes h:m:s Moderate RPE
LAR ULT
Step Posterior with Overhead Reach
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
DB Multi-planar Lunge with Reaches
reps each side
intensity moderate
Tempo controlled
Set Reps Intensity Tempo
1 each side Moderate RPE Controlled

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

ULT
Child’s Pose to Cobra
reps 8
time 5 sec hold
Tempo controlled
Set Reps Time Tempo
1 8 5 Sec Hold h:m:s Controlled

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

LLT
Big Toe Corkscrew Monster Band Squat
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled

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

LMT
MB Rotational Wall Ward
reps 8 each side
load moderate
Tempo controlled
Set Reps Load Tempo
1 8 each side Moderate Controlled

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
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

LD – SISS – WBI Circuit
Circuit x 3

This session involves a series of whole body integrated exercises using load and Bodyweight exercises the performed in a circuit.
The session albeit take on the whole body also has a skew toward ground to standing, core and balance.

Please try to work toward a steady heart rate between 65-75%.

Slow and re focus on exercises as you experience fatigue. to help maintain a steady heart rate.

LLT
BAND Quadruped 1 Arm Lat Pulldown
time 45 sec
load moderate
Rest 15 sec
Set Time Load Rest
1 45 sec h:m:s Moderate 15 sec (h:m:s)
2 45 sec h:m:s Moderate 15 sec (h:m:s)
3 45 sec h:m:s Moderate 15 sec (h:m:s)
ULT
LD – ULT – Push up to Plank Squat
time 45
intensity moderate
Rest 15 Sec
Set Time Intensity Rest
1 45 h:m:s Moderate RPE 15 Sec (h:m:s)
2 45 h:m:s Moderate RPE 15 Sec (h:m:s)
3 45 h:m:s Moderate RPE 15 Sec (h:m:s)
LMT
Crossover DB Deadlift
time 45
load moderate
Rest 15 Sec
Set Time Load Rest
1 45 h:m:s Moderate 15 Sec (h:m:s)
2 45 h:m:s Moderate 15 Sec (h:m:s)
3 45 h:m:s Moderate 15 Sec (h:m:s)
UMT
LD – UMT – lateral Bear Crawl with Elevated Birddog
time 45
intensity moderate
Rest 15 Sec
Set Time Intensity Rest
1 45 h:m:s Moderate RPE 15 Sec (h:m:s)
2 45 h:m:s Moderate RPE 15 Sec (h:m:s)
3 45 h:m:s Moderate RPE 15 Sec (h:m:s)
LLT
ViPR PRO SL Hinge to Forward Lunge
time 45 Sec
load moderate
Rest 15 Sec
Set Time Load Rest
1 45 Sec h:m:s Moderate 15 Sec (h:m:s)
2 45 Sec h:m:s Moderate 15 Sec (h:m:s)
3 45 Sec h:m:s Moderate 15 Sec (h:m:s)
ULT
Crab Single Leg Squat
time 45 Sec
intensity Moderate
Rest 15 Sec
Set Time Intensity Rest
1 45 Sec h:m:s Moderate RPE 15 Sec (h:m:s)
2 45 Sec h:m:s Moderate RPE 15 Sec (h:m:s)
3 45 Sec h:m:s Moderate RPE 15 Sec (h:m:s)
GAR LMT
ViPR PRO Dubstep Flow
time 60 sec
load light
Tempo controlled
Rest 15 Sec
Set Time Load Tempo Rest
1 60 sec h:m:s Light Controlled 15 Sec (h:m:s)
2 60 sec h:m:s Light Controlled 15 Sec (h:m:s)
3 60 sec h:m:s Light Controlled 15 Sec (h:m:s)
UMT
LD – UMT – G2S Plank to Spider with lateral lunge and balance
time 60 sec
intensity Moderate
Rest 15 sec
Set Time Intensity Rest
1 60 sec h:m:s Moderate RPE 15 sec (h:m:s)
2 60 sec h:m:s Moderate RPE 15 sec (h:m:s)
3 60 sec h:m:s Moderate RPE 2 min (h:m:s)

Cool Down Blocks

LD - Cool Down Level 1A
Horizontal Loading

UMT
Side Lying 90-90
Set Reps Time Tempo
1 10 5 Sec Hold h:m:s Controlled
LAR ULT
Stability Ball Child’s Pose
Set Time Hold
1 30 sec h:m:s 30 sec h:m:s
2 30 sec h:m:s 30 sec h:m:s

Breath work
breath in 4 counts, hold 1 count , breath out 4 counts