This program consists of EMOM and Tabata Blocks. The EMOM PHA block is performed 10 reps every minute on the minute, alternating between 4 exercises for 12 minutes or until you can no longer perform 10 reps within a minute. The tabata block of exercises are performed W:R 20:10 for 4 minutes at a high intensity, resting for 2 minutes between sets.
Legacy EMOM PHA HISS Training
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Total Body Dynamic Warmup WW
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A total body warmup. Perform each exercise for the indicated time, rest for 20 seconds and then perform the next exercise.
Workout Blocks
EMOM HISS Circuit
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Perform the all the reps indicated for these exercises in one minute consecutively for 12 minutes or until you can no longer perform the reps in the one minute. Choose a DB/Kettlebell load that requires a high intensity effort.
HISS Tabata Circuit
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Cycle through the exercises, doing as many reps possible utilizing a 20:10 W:R ratio at a high intensity for 4 min. Rest for 2 minutes and repeat.
Cool Down Blocks
Rub and Scrub - OFT Full Body
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This is the OFT (Osteo-Fascial Technique) daily habit that will help balance the tensional demands of the connective tissues, lower the sympathetic response to muscle, and deliver the much needed fluids throughout the body creating lift and mobility to the joints and a sensation of safety combined with better movement