LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Warm-Up Blocks

[MOVE] 7-Step Prep - Whole Body Warmup Block

Horizontal

[J] – ACTIVATION: Rub & Scrub (Ankle, Knee) 1 x 10

Set	reps
1	10

Crab Single Leg Squat 1 x 8

Set	reps
1	8

Child’s Pose to Cobra 1 x 8

Set	reps
1	8

DB Multi-planar Lunge with Reaches 1 x 8

Set	reps
1	8

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps
1	10

MB Rotational Wall Ward 1 x 6

Set	reps
1	6

Eye Tracking Rotational Jump 1 x 6

Set	reps
1	6

Workout Blocks

MOVE EMOM LLT/ULT

Superset x 4

MOVE KB SA Snatch 4 x 3R/3L

Set	reps	load	Tempo	Rest
1	3R/3L	heavy	explosive	EMOM
2	3R/3L	heavy	explosive	EMOM
3	3R/3L	heavy	explosive	EMOM
4	3R/3L	heavy	explosive	EMOM

MOVE Box Jump 4 x 8

Set	reps	intensity	Tempo	Rest
1	8	10	explosive	EMOM
2	8	10	explosive	EMOM
3	8	10	explosive	EMOM
4	8	10	explosive	EMOM

MOVE 4Q AMRAP

Giant Set x 1

MOVE DB Rotate Lunge w/Curl 1 x 5 ea

Set	reps	load	Tempo	Rest
1	5 ea	heavy	fast	0

MOVE Lateral Hand & Foot Step Push-Up 1 x 10

Set	reps	intensity	Tempo	Rest
1	10	10	fast	0

[MOVE] Pull-Up 1 x 5

Set	reps	0	Tempo
1	5		fast

MOVE Lunge Walk w/Sh-Sh Reach 1 x 10

Set	reps	load	Tempo	Rest
1	10	heavy	fast	0

Cool Down Blocks

MOVE High Intensity Recovery

Horizontal

Recovery: Walk and Talk 1 x 3-5 minutes

Set	time	intensity
1	3-5 minutes	1

Double Leg Restorative Pose 1 x 2 min

Set	time
1	2 min

MOVE Cage Distraction w/3D Hip Sway 1 x 30 sec. ea

Set	time	intensity	Tempo
1	30 sec. ea	1-2	controlled

MOVE HISS Multi-Modal

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This session is all about High Intensity. We will be using two different working blocks. The first is EMOM (Every Minute on the Minute). The second is AMRAP (As Many Rounds as Possible). Check each working block for specific instructions on how to complete each.

Our intent is to work extremely hard and the rest/recovery will be very limited to give a continuous high intensity stress to the body. This is a short (16 minutes total work) but intense session.

Warm-Up Blocks

[MOVE] 7-Step Prep - Whole Body Warmup Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

Set	Reps
1	10

ULT
Crab Single Leg Squat

Set	Reps
1	8

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

ULT
Child’s Pose to Cobra

Set	Reps
1	8

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

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

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

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	10

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

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	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

MOVE EMOM LLT/ULT
Superset x 4

EMOM stands for Every Minute on the Minute. This superset block will take you 8 minutes total.

Set a clock for 8 minutes to countdown. The even numbered minutes will be Exercise 1: The odd numbered minutes will be Exercise 2. Perform the exercise following the specific variables prescribed. Whatever time is left over after you complete your exercise will be rest before waiting for exercise #2. For example, if the Snatch exercise takes 25 seconds to complete, you will have 35 seconds before starting the Box Jump.

8 - KB SA Snatch
7 - Box Jump
6 - KB SA Snatch
5 - Box Jump
4 -1 Repeat the same pattern

At the conclusion of your final round, there will be a 90 second rest before starting Working Block #2

LLT
MOVE KB SA Snatch

reps 3R/3L

load heavy

Tempo explosive

Rest EMOM

Set	Reps	Load	Tempo	Rest
1	3R/3L	Heavy	Explosive	EMOM (h:m:s)
2	3R/3L	Heavy	Explosive	EMOM (h:m:s)
3	3R/3L	Heavy	Explosive	EMOM (h:m:s)
4	3R/3L	Heavy	Explosive	EMOM (h:m:s)

ULT
MOVE Box Jump

reps 8

intensity 10

Tempo explosive

Rest EMOM

Set	Reps	Intensity	Tempo	Rest
1	8	10 RPE	Explosive	EMOM (h:m:s)
2	8	10 RPE	Explosive	EMOM (h:m:s)
3	8	10 RPE	Explosive	EMOM (h:m:s)
4	8	10 RPE	Explosive	EMOM (h:m:s)

MOVE 4Q AMRAP
Giant Set x 1

AMRAP - As Many Rounds As Possible. Set a timer for 8 minutes. Do the 4 exercises, with the prescribed reps, minimizing rest for 8 minutes. Record how many rounds you completed.

As a reminder never negate quality of movement for speed. In a workout like this it is very easy to lose quality.

LMT
MOVE DB Rotate Lunge w/Curl

reps 5 ea

load heavy

Tempo fast

Rest 0

Set	Reps	Load	Tempo	Rest
1	5 ea	Heavy	Fast	0 (h:m:s)

You can choose between completing 1 side or alternating sides. Whatever you feel most comfortable with.

UMT
MOVE Lateral Hand & Foot Step Push-Up

reps 10

intensity 10

Tempo fast

Rest 0

Set	Reps	Intensity	Tempo	Rest
1	10	10 RPE	Fast	0 (h:m:s)

Alt. Sides

ULT
[MOVE] Pull-Up

reps 5

0

Tempo fast

Set	Reps	Tempo
1	5	Fast

If necessary use a Band for assistance.

Pull-ups should always have an element of control on the way down. On the way up your intent is fast!

LLT
MOVE Lunge Walk w/Sh-Sh Reach

reps 10

load heavy

Tempo fast

Rest 0

Set	Reps	Load	Tempo	Rest
1	10	Heavy	Fast	0 (h:m:s)

The load should slow you down but the INTENT is to move through your lunges quickly!

Cool Down Blocks

MOVE High Intensity Recovery
Horizontal Loading

GAR ULT
Recovery: Walk and Talk

This is a great activity and social experience that will help people get some low intensity activity and increase parasympathetic tone.

Set	Time	Intensity
1	3-5 minutes h:m:s	1 RPE

UMT
Double Leg Restorative Pose

Set	Time
1	2 min h:m:s

ULT
MOVE Cage Distraction w/3D Hip Sway

Set	Time	Intensity	Tempo
1	30 sec. ea h:m:s	1-2 RPE	Controlled

Warm-Up Blocks

[MOVE] 7-Step Prep - Whole Body Warmup Block Horizontal Loading

UMT [J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

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

MOVE EMOM LLT/ULT Superset x 4

LLT MOVE KB SA Snatch reps 3R/3L load heavy Tempo explosive Rest EMOM

ULT MOVE Box Jump reps 8 intensity 10 Tempo explosive Rest EMOM

MOVE 4Q AMRAP Giant Set x 1

LMT MOVE DB Rotate Lunge w/Curl reps 5 ea load heavy Tempo fast Rest 0

UMT MOVE Lateral Hand & Foot Step Push-Up reps 10 intensity 10 Tempo fast Rest 0

ULT [MOVE] Pull-Up reps 5 0 Tempo fast

LLT MOVE Lunge Walk w/Sh-Sh Reach reps 10 load heavy Tempo fast Rest 0

Cool Down Blocks

MOVE High Intensity Recovery Horizontal Loading

GAR ULT Recovery: Walk and Talk

UMT Double Leg Restorative Pose

ULT MOVE Cage Distraction w/3D Hip Sway

[MOVE] 7-Step Prep - Whole Body Warmup Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

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

MOVE EMOM LLT/ULT
Superset x 4

LLT
MOVE KB SA Snatch

reps 3R/3L

load heavy

Tempo explosive

Rest EMOM

ULT
MOVE Box Jump

reps 8

intensity 10

Tempo explosive

Rest EMOM

MOVE 4Q AMRAP
Giant Set x 1

LMT
MOVE DB Rotate Lunge w/Curl

reps 5 ea

load heavy

Tempo fast

Rest 0

UMT
MOVE Lateral Hand & Foot Step Push-Up

reps 10

intensity 10

Tempo fast

Rest 0

ULT
[MOVE] Pull-Up

reps 5

0

Tempo fast

LLT
MOVE Lunge Walk w/Sh-Sh Reach

reps 10

load heavy

Tempo fast

Rest 0

MOVE High Intensity Recovery
Horizontal Loading

GAR ULT
Recovery: Walk and Talk

UMT
Double Leg Restorative Pose

ULT
MOVE Cage Distraction w/3D Hip Sway