Set	reps	time	Hold
1	6	10 sec

Set	reps	Tempo	Rest
1	12-15	controlled
2	12-15	controlled	2 min

Set	reps	Tempo	Rest
1	12-15	controlled
2	12-15	controlled	2 min

Set	reps	Rest
1	12-15
2	12-15	2 min

Set	reps	Rest
1	12-15
2	12-15	2 min

Set	reps	Tempo
1	3	controlled

Set	reps	time
1	4	10 sec

Set	reps	time
1	4	10 sec

Set	time
1	30 sec

Workout A – JR Foundational Strength

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Dynamic Warm Up
Horizontal Loading

Include some of these moves as part of your dynamic warm up. Be sure to involve the shoulders, spine, hips, and core, and give a little extra attention to any area that needs some love.

LLT
Band Pull Apart

Activation and Stability for the Foot, Hips, and Core Level 1: square stance with no hinge; just focus on pulling the band apart by squeezing your shoulder blades together. Level 2: add hinge at the hips, and use your back foot as a kickstand. Level 3: do the movement while fully balancing on one leg

Set	Reps
1	16

ULT
Band Up & Over

Set	Reps
1	8

LLT
Lateral Band Walk

Set	Reps
1	10

ULT
Birdog

Set	Reps	Time	Hold
1	6	10 Sec h:m:s	h:m:s

Workout Blocks

3x Full Body Foundation – A
Horizontal Loading

LLT
DB Goblet Squat

Set	Reps	Tempo	Rest
1	12-15	Controlled	(h:m:s)
2	12-15	Controlled	2 min (h:m:s)

LLT
Incline DB Bench Press

Set	Reps	Tempo	Rest
1	12-15	Controlled	(h:m:s)
2	12-15	Controlled	2 min (h:m:s)

LLT
Machine Chest-Supported Row

Set	Reps	Rest
1	12-15	(h:m:s)
2	12-15	2 min (h:m:s)

LLT
DB Romanian Deadlift

Set	Reps	Rest
1	12-15	(h:m:s)
2	12-15	2 min (h:m:s)

LLT
Standing EZ Bicep Curl

Set	Reps
1	12-15
2	12-15

LLT
Tricep Rope Pull Down

Set	Reps
1	12-15
2	12-15

ULT
Stability Ball Crunch

Set	Reps
1	12

Cool Down Blocks

Restorative Cool Down
Horizontal Loading

Include some of these activities as part of your cool down. Focus on deep stretches, and long, slow breaths.

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	3	Controlled

UMT
Side Lying 90-90

Set	Reps	Time
1	4	10 Sec h:m:s

UMT
Figure 4 Stretch

Set	Reps	Time
1	4	10 Sec h:m:s

GAR ULT
Restore Deep Squat

Is a restful pose and and a stretch for the hips and low back.

Set	Time
1	30 sec h:m:s

Warm-Up Blocks

Dynamic Warm Up Horizontal Loading

LLT Band Pull Apart

ULT Band Up & Over

LLT Lateral Band Walk

ULT Birdog

Workout Blocks

3x Full Body Foundation – A Horizontal Loading

LLT DB Goblet Squat

LLT Incline DB Bench Press

LLT Machine Chest-Supported Row

LLT DB Romanian Deadlift

LLT Standing EZ Bicep Curl

LLT Tricep Rope Pull Down

ULT Stability Ball Crunch