LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
4Q Mobility T-Spine/ Hips
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone T-Spine Rotation
Set reps Tempo
1 6 controlled
2 6 controlled
Band Step Type 2 Reaches
Set reps Tempo
1 6 controlled
2 6 controlled
Seated Wide Shift Posterior Reach T1 HpDC
Set reps Tempo
1 3 ES controlled
2 3 ES controlled
Workout Blocks
Deadstarts
Superset x 3
SL Squat to Box
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Alternating Power Step Ups
Set reps
1 10
2 10
3 10
Loaded Legs- Triset
Tri-Set x 3
Split Stance Deadlift
Set reps load Tempo
1 10 ES moderate controlled
2 10 ES moderate controlled
3 10 ES moderate controlled
KB Goblet Sumo Squat
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
SL Bridge Ceiling Press
Set reps
1 10
2 10
3 10
Unloaded Warding Patterns
Superset x 3
Split Stance Lateral Lunge with Opposite Ward
Set reps Tempo Rest
1 8 ES fast 30 s
2 8 ES fast 30 s
3 8 ES fast 30 s
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 10 ES controlled
2 10 ES controlled
3 10 ES controlled
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon Thread the Needle
Set time
1 1m ES
90-90 Supine Pose
Set reps
1 30 s

[LG] Movement Strength- Legs – Anterior Focus

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

This Functional Strength workout will focus on Dead Strength and Relative Strength, performing dead lifts, ground to stand exercises, and warding patterns. All moderate to light mode so 30 sec- 1min rest between exercises to keep stay in motion and challenge endurance.

Warm-Up Blocks

4Q Mobility T-Spine/ Hips
Circuit x 2

LAR ULT
Supine Slide Hip Decouple
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Prone T-Spine Rotation
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Band Step Type 2 Reaches
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LAR UMT
Seated Wide Shift Posterior Reach T1 HpDC
reps 3 ES
Tempo controlled
T1= threshold 1
Set Reps Tempo
1 3 ES Controlled
2 3 ES Controlled

Workout Blocks

Deadstarts
Superset x 3

ULT
SL Squat to Box
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
ULT
Alternating Power Step Ups
reps 10
Set Reps
1 10
2 10
3 10

Loaded Legs- Triset
Tri-Set x 3

LLT
Split Stance Deadlift
reps 10 ES
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 ES Moderate Controlled
2 10 ES Moderate Controlled
3 10 ES Moderate Controlled
LLT
KB Goblet Sumo Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
ULT
SL Bridge Ceiling Press
reps 10
Set Reps
1 10
2 10
3 10

Unloaded Warding Patterns
Superset x 3

LMT
Split Stance Lateral Lunge with Opposite Ward
reps 8 ES
Tempo fast
Rest 30 s
Set Reps Tempo Rest
1 8 ES Fast 30 s (h:m:s)
2 8 ES Fast 30 s (h:m:s)
3 8 ES Fast 30 s (h:m:s)
UMT
Bulgarian Squat with Medial Reach
reps 10 ES
Tempo controlled
Rest
Set Reps Tempo Rest
1 10 ES Controlled (h:m:s)
2 10 ES Controlled (h:m:s)
3 10 ES Controlled (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Pigeon Thread the Needle
Set Time
1 1m ES h:m:s
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 30 s