LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Tri-Set x 2
Hip CAR’s
Set reps Tempo
1 8 each direction, each side controlled
2 8 each direction, each side controlled
Hip Flexor to hamstring stretch
Set reps Tempo
1 10 each side controlled
2 10 each side controlled
All 4’s thoracic rotation
Set reps Tempo
1 10 each side controlled
2 10 each side controlled
Workout Blocks
Activation
Tri-Set x 2
Single Leg Glute Bridge
Set reps Tempo
1 12 controlled
2 12 controlled
Perfect Stretch
Set reps
1 10
2 10
Lateral Lunge with Rotation
Set reps
1 8 each side
2 8 each side
Working block 1
Tri-Set x 3
BB Deadlift Neutral Stance
Set reps Tempo
1 8 controlled
2 8 controlled
3 8 controlled
DB Lawnmower Row
Set reps Tempo
1 10 each side controlled
2 10 each side controlled
3 10 each side controlled
Commandos to side plank raise
Set time
1 30-45 seconds
2 30-45 seconds
3 30-45 seconds
Working Block 2
Tri-Set x 3
DB Bench Press
Set reps
1 10
2 10
3 10
MB Split Squat
Set reps Tempo
1 8 each side controlled
2 8 each side controlled
3 8 each side controlled
DB Alt Arm Curls
Set reps
1 10
2 10
3 10
Block 3
Horizontal
Stationary Bike
Set time Rest
1 10 seconds 20 seconds
2 10 seconds 20 seconds
3 10 seconds 20 seconds
4 10 seconds 20 seconds
5 10 seconds 20 seconds
6 10 seconds 20 seconds
Cool Down Blocks
Cool Down Block
Horizontal
Functional Breathing
Set time
1 2 minutes

Robbie’s Day 1

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

Block 2 - Day 1:
In this session we want to work on mobility, muscular strength and cardio.

Warm-Up Blocks

Warmup Block
Tri-Set x 2

UMT
Hip CAR’s
reps 8 each direction, each side
Tempo controlled
Minimise any movement through the rest of the body
Set Reps Tempo
1 8 each direction, each side Controlled
2 8 each direction, each side Controlled
ULT
Hip Flexor to hamstring stretch
reps 10 each side
Tempo controlled
Start in a half kneeling position with the spine upright Push the pelvis forward without arching the spine Then push the hips back and drop the chest towards the front knee
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled
UMT
All 4’s thoracic rotation
reps 10 each side
Tempo controlled
Start in an all 4 position Reach one hand under your body as far as you can Then open up towards the ceiling Repeat
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled

Workout Blocks

Activation
Tri-Set x 2

ULT
Single Leg Glute Bridge
reps 12
Tempo controlled
Lying on your back, bring your feet up to create a 90 degree angle at the knee. Maintaining the bend knee position, lift one leg off the ground Driving through the heel of the foot, push the hips up towards the ceiling Squeeze your core throughout
Set Reps Tempo
1 12 Controlled
2 12 Controlled
UMT
Perfect Stretch
reps 10
Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat
Set Reps
1 10
2 10
UMT
Lateral Lunge with Rotation
reps 8 each side
Start in a tall standing position Step out to the side without bending the trail leg Keep toes on lead leg pointing forward Stack ankle, knee and hip over each other Sit into the movement as deep as you can Push the lead hip back towards the wall behind you Reach outside arm to floor and inside arm to ceiling Drive out of the movement with the lead leg Repeat
Set Reps
1 8 each side
2 8 each side

Working block 1
Tri-Set x 3

LLT
BB Deadlift Neutral Stance
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 8 Controlled
3 8 Controlled
LMT
DB Lawnmower Row
reps 10 each side
Tempo controlled
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled
3 10 each side Controlled
UMT
Commandos to side plank raise
time 30-45 seconds
Set Time
1 30-45 seconds h:m:s
2 30-45 seconds h:m:s
3 30-45 seconds h:m:s

Working Block 2
Tri-Set x 3

LLT
DB Bench Press
reps 10
Set Reps
1 10
2 10
3 10
LLT
MB Split Squat
reps 8 each side
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
2 8 each side Controlled
3 8 each side Controlled
LLT
DB Alt Arm Curls
reps 10
Set Reps
1 10
2 10
3 10

Block 3
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Rest
1 10 seconds h:m:s 20 seconds (h:m:s)
2 10 seconds h:m:s 20 seconds (h:m:s)
3 10 seconds h:m:s 20 seconds (h:m:s)
4 10 seconds h:m:s 20 seconds (h:m:s)
5 10 seconds h:m:s 20 seconds (h:m:s)
6 10 seconds h:m:s 20 seconds (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Functional Breathing
Recovery breathing protocol
Set Time
1 2 minutes h:m:s