LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPSL2 Local Active Warmup 7-Step
Horizontal
Rub and Scrub Pelvis
Set time
1 3 mins
Prone Push Back Squat
Set reps
1 8
ViPR PRO Pre Position Triplane Foot Reaches
Set reps
1 9
DB Multi-planar Lunge with Reaches
Set reps
1 9
Dual Mini Band Side Shuffle
Set reps
1 10
Shoulder Activation: 1-Arm Band Resisted Ward Walk
Set reps
1 6
ViPR PRO Zig Zag Eye Tracking
Set reps
1 6
Workout Blocks
Press - Step - LLT - LMT
Superset x 4
DB Bench Press
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
4 5 heavy controlled
Weighted Lateral Box Step Up Over
Set reps load Tempo Rest
1 20 moderate controlled 60 seconds
2 20 moderate controlled 60 seconds
3 20 moderate controlled 60 seconds
4 20 moderate controlled 60 seconds
BB Front Squat - LLT
Superset x 4
Squat – Barbell, Front Rack
Set reps load Tempo Rest
1 5-8 moderate controlled 60
2 5-8 moderate controlled 60
3 5-8 moderate controlled 60
4 5-8 moderate controlled 60
OH Press - Press - Bulgarian SS - LLT-UMT
Tri-Set x 4
Standing DB shoulder press (elbows in) [MC]
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
4 5 heavy controlled
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 10 each controlled 60 seconds
2 10 each controlled 60 seconds
3 10 each controlled 60 seconds
4 10 each controlled 60 seconds
Tri Press - Face Pull - Carry - LLT
Tri-Set x 3
Triceps Pushdown – Cable
Set reps load Tempo
1 12 moderate controlled
2 12 moderate controlled
3 12 moderate controlled
Cable Facepull [MC]
Set reps load Tempo
1 12-15 moderate controlled
2 12-15 moderate controlled
3 12-15 moderate controlled
Farmer’s Carry
Set reps distance_yd Tempo Rest
1 1 lap 25 controlled 60 seconds
2 1 lap 25 controlled 60 seconds
3 1 lap 25 controlled 60 seconds
Cool Down Blocks
Push, Squat, Split - Warm - Down
Horizontal
Stationary Bike
Set time Tempo
1 5 min 4/10
Stretch – Stretch: Chest (hands behind head)
Set reps Hold
1 5-10 20-30 seconds
Normatech Recovery Compression
Set time
1 10 - 15min

Squat – Step – Push – Press – Strength

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

Warm-Up Blocks

AHHPSL2 Local Active Warmup 7-Step
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 3 mins 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.

LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

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

LLT
ViPR PRO Pre Position Triplane Foot Reaches
Set Reps
1 9

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

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 9

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

LMT
Dual Mini Band Side Shuffle
Set Reps
1 10

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

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
Set Reps
1 6

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

LMT
ViPR PRO Zig Zag Eye Tracking
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Press - Step - LLT - LMT
Superset x 4

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
4 5 Heavy Controlled
LMT
Weighted Lateral Box Step Up Over
reps 20
load moderate
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 20 Moderate Controlled 60 seconds (h:m:s)
2 20 Moderate Controlled 60 seconds (h:m:s)
3 20 Moderate Controlled 60 seconds (h:m:s)
4 20 Moderate Controlled 60 seconds (h:m:s)

Bulgarian Bag on Shoulders

BB Front Squat - LLT
Superset x 4

LLT
Squat – Barbell, Front Rack
reps 5-8
load moderate
Tempo controlled
Rest 60
Set Reps Load Tempo Rest
1 5-8 Moderate Controlled 60 (h:m:s)
2 5-8 Moderate Controlled 60 (h:m:s)
3 5-8 Moderate Controlled 60 (h:m:s)
4 5-8 Moderate Controlled 60 (h:m:s)

OH Press - Press - Bulgarian SS - LLT-UMT
Tri-Set x 4

LLT
Standing DB shoulder press (elbows in) [MC]
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
4 5 Heavy Controlled
UMT
Bulgarian Squat with Medial Reach
reps 10 each
Tempo controlled
Rest 60 seconds
Set Reps Tempo Rest
1 10 each Controlled 60 seconds (h:m:s)
2 10 each Controlled 60 seconds (h:m:s)
3 10 each Controlled 60 seconds (h:m:s)
4 10 each Controlled 60 seconds (h:m:s)

Bodyweight

Tri Press - Face Pull - Carry - LLT
Tri-Set x 3

LLT
Triceps Pushdown – Cable
reps 12
load moderate
Tempo controlled
Set Reps Load Tempo
1 12 Moderate Controlled
2 12 Moderate Controlled
3 12 Moderate Controlled
LLT
Cable Facepull [MC]
reps 12-15
load moderate
Tempo controlled
Set Reps Load Tempo
1 12-15 Moderate Controlled
2 12-15 Moderate Controlled
3 12-15 Moderate Controlled
LLT
Farmer’s Carry
reps 1 lap
distance_yd 25
Tempo controlled
Rest 60 seconds
Set Reps Distance Tempo Rest
1 1 lap 25 yd Controlled 60 seconds (h:m:s)
2 1 lap 25 yd Controlled 60 seconds (h:m:s)
3 1 lap 25 yd Controlled 60 seconds (h:m:s)

Down and Back

Cool Down Blocks

Push, Squat, Split - Warm - Down
Horizontal Loading

LLT
Stationary Bike
Set Time Tempo
1 5 min h:m:s 4/10
LAR
Stretch – Stretch: Chest (hands behind head)
Set Reps Hold
1 5-10 20-30 seconds h:m:s
ULT
Normatech Recovery Compression
Normatech is a compression system used to help flush waste through the lymphatic system and to help normalize fluid dynamics.
Set Time
1 10 - 15min h:m:s