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.
RGL2- SISS Cyclical Bike and WBI
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.
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
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
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