LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
TSpine Activation
Horizontal
Rub and Scrub Sternum/Clavicle
Set time 0
1 1 light
OH Squat Forced Exhalation
Set reps Tempo
1 1 controlled
Type 1 Spinal Motion Forced Exhalation
Set reps 0 Tempo
1 1 light controlled
Percussive Exhalation OH Squat
Set reps load Tempo
1 5 light explosive
Shoulder Rotation -Band Quick Release
Set reps Tempo
1 5 fast
Hip Activation
Horizontal
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 30s light controlled
Bentover Sagittal Band Walk
Set reps load Tempo
1 5 light controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 light fast
Open Chain Hip Internal Rotation Quick Release
Set reps load Tempo
1 10 light fast
Workout Blocks
Lower Body
Superset x 3
BB Split Front Squat
Set reps load Rest
1 5 heavy 0
2 5 heavy 0
3 5 heavy 0
ViPR PRO Squat Hook to Curtsy Hook
Set reps load Tempo Rest
1 10 light controlled 60s
2 10 light controlled 60s
3 10 light controlled 60s
Upper Pull
Superset x 3
DB Bentover Row
Set reps load Rest
1 5 heavy 0
2 5 heavy 0
3 5 heavy 0
Lateral Pull
Set reps load Rest
1 10 light 60s
2 10 light 60s
3 10 light 60s
Upper Push
Superset x 3
DB Bench Press
Set reps load Rest
1 5 heavy 0
2 5 heavy 0
3 5 heavy 0
Lateral Crawl to Push Up
Set reps load Rest
1 10 light 60s
2 10 light 60s
3 10 light 60s
Cool Down Blocks
Cool Down Block
Horizontal
Quadruped Medial Hip Stretch
Set time Hold
1 1 60s
Side Lying 90-90
Set reps Hold
1 1 60s
RP – Half Knee rest
Set reps Tempo
1 5 controlled

Strength Endurance – MK

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

In this session we're going to perform Supersets to improve your muscular endurance. That means performing two strength exercises that are biomechanically similar back to back with minimal rest between the exercises.

First exercise of the superset demands high stress on a specific muscle while the second exercise is an endurance challenge.

This workout will include:
-Lower Body
-Upper Body Pull
-Upper Body Push

Warm-Up Blocks

TSpine Activation
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 1 h:m:s

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

LLT
OH Squat Forced Exhalation
Set Reps Tempo
1 1 Controlled

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

UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps Tempo
1 1 Controlled

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

LLT
Percussive Exhalation OH Squat
Set Reps Load Tempo
1 5 Light Explosive

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

LLT
Shoulder Rotation -Band Quick Release
Set Reps Tempo
1 5 Fast

STIMULATION - Intended to stimulate sensory-motor responses

Hip Activation
Horizontal Loading

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Load Tempo
1 30s Light Controlled

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

LLT
Bentover Sagittal Band Walk
Set Reps Load Tempo
1 5 Light Controlled

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

LLT
Mini Band Lateral Ward Quick Release
Set Reps Load Tempo
1 5 Light Fast

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

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps Load Tempo
1 10 Light Fast

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Lower Body
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
BB Split Front Squat
reps 5
load heavy
Rest 0
Set Reps Load Rest
1 5 Heavy 0 (h:m:s)
2 5 Heavy 0 (h:m:s)
3 5 Heavy 0 (h:m:s)
LMT
ViPR PRO Squat Hook to Curtsy Hook
reps 10
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10 Light Controlled 60s (h:m:s)
2 10 Light Controlled 60s (h:m:s)
3 10 Light Controlled 60s (h:m:s)

Upper Pull
Superset x 3

LLT
DB Bentover Row
reps 5
load heavy
Rest 0
Set Reps Load Rest
1 5 Heavy 0 (h:m:s)
2 5 Heavy 0 (h:m:s)
3 5 Heavy 0 (h:m:s)
LMT
Lateral Pull
reps 10
load light
Rest 60s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.
Set Reps Load Rest
1 10 Light 60s (h:m:s)
2 10 Light 60s (h:m:s)
3 10 Light 60s (h:m:s)

Upper Push
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
DB Bench Press
reps 5
load heavy
Rest 0
Set Reps Load Rest
1 5 Heavy 0 (h:m:s)
2 5 Heavy 0 (h:m:s)
3 5 Heavy 0 (h:m:s)
UMT
Lateral Crawl to Push Up
reps 10
load light
Rest 60s
Set Reps Load Rest
1 10 Light 60s (h:m:s)
2 10 Light 60s (h:m:s)
3 10 Light 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch
Set Time Hold
1 1 h:m:s 60s h:m:s

Hold Stretch and Breathe instead of moving in and out.

UMT
Side Lying 90-90
Set Reps Hold
1 1 60s h:m:s

Hold Stretch and Breathe

GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Reps Tempo
1 5 Controlled