Set	time
1	1-2min

Set	reps	load	Tempo	Rest
1	6 per side	moderate	controlled

Set	reps	load	Tempo	Rest
1	6 per side	light	explosive	60s
2	6 per side	light	explosive	60s

Set	reps	intensity	Tempo	Rest
1	6	10	explosive	60s
2	6	10	explosive	60s

Set	time	intensity	Tempo	Rest
1	15s	10	fast	45s
2	15s	10	fast	45s
3	15s	10	fast	45s
4	15s	10	fast	45s
5	15s	10	fast	45s

Set	time	load	Tempo	Rest
1	60s	light	fast	15s
2	60s	light	fast	15s
3	60s	light	fast	15s
4	60s	light	fast	15s
5	60s	light	fast	15s

Set	time	load	Tempo	Rest
1	60s	light	fast	15s
2	60s	light	fast	15s
3	60s	light	fast	15s
4	60s	light	fast	15s
5	60s	light	fast	15s

Set	time	load	Tempo	Rest
1	60s	light	fast	15s
2	60s	light	fast	15s
3	60s	light	fast	15s
4	60s	light	fast	15s
5	60s	light	fast	15s

Set	time	load	Tempo	Rest
1	60s	light	fast	15s
2	60s	light	fast	15s
3	60s	light	fast	15s
4	60s	light	fast	15s
5	60s	light	fast	15s

Set	time
1	1-2 min

Set	time
1	1-2 min

Cardiovascular strength, power and core stability – Tracey Polson

Workout

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Activation - Warm-up
Horizontal Loading

ULT
Glute – Foam Rolling

Set	Time
1	1-2min h:m:s

LLT
Alt Half Kneel OH Lift

Set	Reps	Load	Tempo	Rest
1	6 per side	Moderate	Controlled	(h:m:s)

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps
1	6 per side

UMT
Alternating Pigeon

Set	Reps
1	6 per side

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

Set	Reps
1	6 per side

LLT
Split Squat Drop and Catch

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps
1	6

UMT
Tight rope Lateral Walking Lunges with Side bend (medial)

Set	Reps
1	6 per side

Workout Blocks

Power
Superset x 2

LMT
Rotational Slam

reps 6 per side

load light

Tempo explosive

Rest 60s

Set	Reps	Load	Tempo	Rest
1	6 per side	Light	Explosive	60s (h:m:s)
2	6 per side	Light	Explosive	60s (h:m:s)

ULT
Suspended Explosive Front Squat TRX

reps 6

intensity 10

Tempo explosive

Rest 60s

Set	Reps	Intensity	Tempo	Rest
1	6	10 RPE	Explosive	60s (h:m:s)
2	6	10 RPE	Explosive	60s (h:m:s)

Speed - Gear 4
Horizontal Loading

ULT
Air Assault Bike

Set	Time	Intensity	Tempo	Rest
1	15s h:m:s	10 RPE	Fast	45s (h:m:s)
2	15s h:m:s	10 RPE	Fast	45s (h:m:s)
3	15s h:m:s	10 RPE	Fast	45s (h:m:s)
4	15s h:m:s	10 RPE	Fast	45s (h:m:s)
5	15s h:m:s	10 RPE	Fast	45s (h:m:s)

During the 15s work phase, focus on generating as much force and speed as possible. Then, take a full 45-second rest

4Q Cardio Circuit - Gear 3
Giant Set x 5

Cycle through these exercises for 3-5 (if in better shape or up to it) times. Each exercise will be performed for 45s-60s (if in better shape or up to it) followed by a 15s rest. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.

LLT
MB Squat to Press

time 60s

load light

Tempo fast

Rest 15s

A combination exercise that enhances full body endurance and/or power in the sagittal plane.

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Light	Fast	15s (h:m:s)
2	60s h:m:s	Light	Fast	15s (h:m:s)
3	60s h:m:s	Light	Fast	15s (h:m:s)
4	60s h:m:s	Light	Fast	15s (h:m:s)
5	60s h:m:s	Light	Fast	15s (h:m:s)

ULT
Cardio Breakdown

time 60s

load light

Tempo fast

Rest 15s

A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Light	Fast	15s (h:m:s)
2	60s h:m:s	Light	Fast	15s (h:m:s)
3	60s h:m:s	Light	Fast	15s (h:m:s)
4	60s h:m:s	Light	Fast	15s (h:m:s)
5	60s h:m:s	Light	Fast	15s (h:m:s)

LMT
Reverse Paddle

time 60s

load light

Tempo fast

Rest 15s

A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Light	Fast	15s (h:m:s)
2	60s h:m:s	Light	Fast	15s (h:m:s)
3	60s h:m:s	Light	Fast	15s (h:m:s)
4	60s h:m:s	Light	Fast	15s (h:m:s)
5	60s h:m:s	Light	Fast	15s (h:m:s)

UMT
Side Crawl

time 60s

load light

Tempo fast

Rest 15s

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Light	Fast	15s (h:m:s)
2	60s h:m:s	Light	Fast	15s (h:m:s)
3	60s h:m:s	Light	Fast	15s (h:m:s)
4	60s h:m:s	Light	Fast	15s (h:m:s)
5	60s h:m:s	Light	Fast	15s (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Time
1	1-2 min h:m:s

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Time
1	1-2 min h:m:s

Warm-Up Blocks

Activation - Warm-up Horizontal Loading

ULT Glute – Foam Rolling

LLT Alt Half Kneel OH Lift

LAR ULT Step Forward Flex then Step Back Extend

UMT Alternating Pigeon

LMT Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

LLT Split Squat Drop and Catch

UMT Tight rope Lateral Walking Lunges with Side bend (medial)

Workout Blocks

Power Superset x 2

LMT Rotational Slam reps 6 per side load light Tempo explosive Rest 60s

ULT Suspended Explosive Front Squat TRX reps 6 intensity 10 Tempo explosive Rest 60s

Speed - Gear 4 Horizontal Loading

ULT Air Assault Bike

4Q Cardio Circuit - Gear 3 Giant Set x 5

LLT MB Squat to Press time 60s load light Tempo fast Rest 15s

ULT Cardio Breakdown time 60s load light Tempo fast Rest 15s

LMT Reverse Paddle time 60s load light Tempo fast Rest 15s

UMT Side Crawl time 60s load light Tempo fast Rest 15s