LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warm up
Horizontal
Yoga Sun Salutation A
Set reps
1 2
Yoga Sun Salutation B
Set reps
1 2
Workout Blocks
Leg Day
Horizontal
Mini Band Walk – Lateral, Knees Bent
Set time
1 45
2 45
Single Leg Single Arm Deadlift
Set reps load
1 15 light
2 12 moderate
3 10 heavy
4 10 heavy
Split Squat – Kettlebells
Set reps load
1 20 light
2 15 moderate
3 15 moderate
4 15 moderate
Glute Bridge (Banded)
Set reps load
1 25 moderate
2 25 moderate
3 25 moderate
Box Squat (Banded)
Set reps load
1 15 light
2 12 moderate
3 12 moderate
4 10 heavy
Suitcase Deadlift – Kettlebells
Set reps load
1 10 light
2 10 moderate
3 10 moderate
Metabolic Training
Horizontal

Lower Body B

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

Lower Body Focus

Warm-Up Blocks

Warm up
Horizontal Loading

ULT
Yoga Sun Salutation A
Set Reps
1 2
ULT
Yoga Sun Salutation B
Set Reps
1 2

Workout Blocks

Leg Day
Horizontal Loading

LMT
Mini Band Walk – Lateral, Knees Bent
Set Time
1 45 h:m:s
2 45 h:m:s
LLT
Single Leg Single Arm Deadlift
Set Reps Load
1 15 Light
2 12 Moderate
3 10 Heavy
4 10 Heavy
LLT
Split Squat – Kettlebells
Set Reps Load
1 20 Light
2 15 Moderate
3 15 Moderate
4 15 Moderate
LLT
Glute Bridge (Banded)
Set Reps Load
1 25 Moderate
2 25 Moderate
3 25 Moderate
ULT
Box Squat (Banded)
Set Reps Load
1 15 Light
2 12 Moderate
3 12 Moderate
4 10 Heavy
LLT
Suitcase Deadlift – Kettlebells
Set Reps Load
1 10 Light
2 10 Moderate
3 10 Moderate

Metabolic Training
Horizontal Loading

When you are swinging, make them explosive and tight and max effort (safely).
Rest the designated amount of time.
The swings increase each round. Keep them hard and crisp.
16kg recommended for this exercise (red bell).