Set	time	intensity
1	3 min	5/10

Set	time	intensity
1	30 Min	6/10

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	reps	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	time	intensity
1	60 sec	6/10
2	60 sec	6/10

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

Set	time	intensity	Rest
1	60s	6/10	15s
2	60s	6/10	15s

RGL2- SISS Cyclical Bike and WBI

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This session is ideal for introducing the metabolic effects of steady state exercise at moderate intensity. For this example: client is in her early 50’s, active recreational athlete, day job is mostly desk based. Lifestyle work, exercise, dog, housework and homemaker. I have mixed modalities: Cyclical and WBI. Continuous training will be at a moderate level RPE of 6/10, or roughly 60-70% HRmax. For the whole body integrated circuit, 4Q exercises are used, with most performed in the ULT quadrant.

Warm-Up Blocks

RGL2 7-Step Prep 4Q Whole Body Warmup
Horizontal Loading

Fluid Dynamics to stimulate circulation of blood, lymph and water. Small Motor Unit Recruitment for stability, Mobility to encourage space between joints, Excitation movements to encourage proper joint positioning and Stimulation for body awareness in space. Horizontal loading means work through each activities sets, reps and rest, and then move onto the next activity.

ULT
Walk

Set	Time	Intensity
1	3 min h:m:s	5/10 RPE

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.

ULT
Crab Single Leg Squat

Set	Reps
1	6

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions. 6 Reps only, you do not want to fatigue, just warm-up.

ULT
Child’s Pose to Cobra

Set	Reps
1	5

MOBILITY - Used to foster and maintain space in the body’s segments. Supported flexion to extension.

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments. Step with foot, absorb with hips.

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	6

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

LMT
MB Rotational Wall Ward

Set	Reps
1	6

Technique: Inside leg is front leg, rotate to wall, press, hold release.
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	8

STIMULATION - Intended to stimulate sensory-motor responses. Track thumb of right hand, rotate hips and legs 90 degrees away from right hand and return to start.

Workout Blocks

RG-L2- LLT Cyclical Bike
Horizontal Loading

LLT, 30 Min, RPE 5/6. Rhythmic, Continuous Training Cardio Endurance

LLT
Bike Ride

Set	Time	Intensity
1	30 Min h:m:s	6/10 RPE

Moderate Intensity, you should be able to carry on a conversation. 6/10 RPE

RGL2 WBI SISS
Circuit x 2

Moderate intensity. 6/10 RPE. Light loads.

LMT
1.5 MB Halo

time 60s

intensity 6/10

Rest 15s

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

Light Med Ball, circle around the head, finishing behind the head, while pivoting the feet. Alternate Sides

ULT
[J] – Fundamental Get Up

time 60s

intensity 6/10

Rest 15s

Perform as smooth as possible.

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

Plank, right foot to right hand, shift weight to right heel, absorb through hips, to standing. Return, placing both hands inside of right foot, bending right knee, shift body weight to plant. Repeat left side.

LLT
MB Half Kneeling OH Deadlift

reps 60s

intensity 6/10

Rest 15s

Set	Reps	Intensity	Rest
1	60s	6/10 RPE	15s (h:m:s)
2	60s	6/10 RPE	15s (h:m:s)

Light linear load. 60sec per side.

UMT
World’s Greatest Stretch

time 60s

intensity 6/10

Rest 15s

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

UMT, Push-up position. Step forward with right foot, keeping hands to the ground. Rotate right arm to ceiling. Alternate sides.

LMT
MB Loaded T-Lunge

time 60s

intensity 6/10

Rest 15s

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

Use Light med ball. Keep med ball close your chest, as you step into a transverse lunge, absorb with your hips,

UMT
“Z” Get Up

time 60 sec

intensity 6/10

Set	Time	Intensity
1	60 sec h:m:s	6/10 RPE
2	60 sec h:m:s	6/10 RPE

UMT, shift weight, absorb with hips.

LLT
MB Squat to Press

time 60s

intensity 6/10

Rest 15s

A combination exercise that enhances full body endurance and/or power in the sagittal plane.

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

Use Light DB, slower to keep intensity at 6 out of 10. Absorb with hips

LAR ULT
Upward Downward Dog

time 60s

intensity 6/10

Rest 15s

Set	Time	Intensity	Rest
1	60s h:m:s	6/10 RPE	15s (h:m:s)
2	60s h:m:s	6/10 RPE	15s (h:m:s)

LLT, Flexion and extension.

Warm-Up Blocks

RGL2 7-Step Prep 4Q Whole Body Warmup Horizontal Loading

ULT Walk

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

RG-L2- LLT Cyclical Bike Horizontal Loading

LLT Bike Ride

RGL2 WBI SISS Circuit x 2

LMT 1.5 MB Halo time 60s intensity 6/10 Rest 15s

ULT [J] – Fundamental Get Up time 60s intensity 6/10 Rest 15s

LLT MB Half Kneeling OH Deadlift reps 60s intensity 6/10 Rest 15s

UMT World’s Greatest Stretch time 60s intensity 6/10 Rest 15s

LMT MB Loaded T-Lunge time 60s intensity 6/10 Rest 15s

UMT “Z” Get Up time 60 sec intensity 6/10

LLT MB Squat to Press time 60s intensity 6/10 Rest 15s

LAR ULT Upward Downward Dog time 60s intensity 6/10 Rest 15s