LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
4Q Hip Mobility 1
Giant Set x 1
Supine Slide Hip Decouple
Set reps Tempo
1 10 controlled
Alternating Pigeon
Set reps Tempo
1 10 controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo
1 10 light controlled
DB OH Reach with Step
Set reps load Tempo
1 10 light controlled
NG – Movement Strength – Whole Body
Circuit x 3
ViPR PRO – Forward / Backward Crawl, Drag
Set reps load Tempo Rest
1 10 heavy controlled 45-60 sec
2 10 heavy controlled 45-60 sec
3 10 heavy controlled 45-60 sec
Alternating KB Swings Narrow
Set reps load Rest
1 10 heavy 30 - 45 sec
2 10 heavy 30 - 45 sec
3 10 heavy 30 - 45 sec
Landmine Split to Side Lunge
Set reps load Tempo Rest
1 10 heavy controlled 45 - 60 sec
2 10 heavy controlled 45 - 60 sec
3 10 heavy controlled 45 - 60 sec
ViPR PRO Tilt Sagittal Breakdowns
Set reps load Rest
1 10 heavy 30-45 sec
2 10 heavy 30-45 sec
3 10 heavy 30-45 sec
Set reps Tempo Rest
1 10 controlled 30-45 sec
2 10 controlled 30-45 sec
3 10 controlled 30-45 sec
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set reps
1 5
90-90 Supine Pose
Set time
1 3 min

NG – Movement Strength – Whole Body

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Hip Mobility 1
Giant Set x 1

4 Hip Mobility Exercises, 1 from each mechanical quadrant. Modify exercises to match your abilities.

LAR ULT
Supine Slide Hip Decouple
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
UMT
Alternating Pigeon
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
LLT
DB OH Reach with Step
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled

NG – Movement Strength – Whole Body
Circuit x 3

This Movement Strength Whole Body workout is designed to move the body in different positions while improving strength.

LLT
ViPR PRO – Forward / Backward Crawl, Drag
reps 10
load heavy
Tempo controlled
Rest 45-60 sec
Set Reps Load Tempo Rest
1 10 Heavy Controlled 45-60 sec (h:m:s)
2 10 Heavy Controlled 45-60 sec (h:m:s)
3 10 Heavy Controlled 45-60 sec (h:m:s)
LMT
Alternating KB Swings Narrow
reps 10
load heavy
Rest 30 - 45 sec
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Reps Load Rest
1 10 Heavy 30 - 45 sec (h:m:s)
2 10 Heavy 30 - 45 sec (h:m:s)
3 10 Heavy 30 - 45 sec (h:m:s)
LMT
Landmine Split to Side Lunge
reps 10
load heavy
Tempo controlled
Rest 45 - 60 sec
Set Reps Load Tempo Rest
1 10 Heavy Controlled 45 - 60 sec (h:m:s)
2 10 Heavy Controlled 45 - 60 sec (h:m:s)
3 10 Heavy Controlled 45 - 60 sec (h:m:s)
LLT
ViPR PRO Tilt Sagittal Breakdowns
reps 10
load heavy
Rest 30-45 sec
Enhances bottom to top coordination under load and develops agility in the front and back directions.
Set Reps Load Rest
1 10 Heavy 30-45 sec (h:m:s)
2 10 Heavy 30-45 sec (h:m:s)
3 10 Heavy 30-45 sec (h:m:s)
reps 10
Tempo controlled
Rest 30-45 sec
Set Reps Tempo Rest
1 10 Controlled 30-45 sec (h:m:s)
2 10 Controlled 30-45 sec (h:m:s)
3 10 Controlled 30-45 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Reps
1 5
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3 min h:m:s