Set	time
1	4:00

Set	time
1	4:00

Set	time
1	2:00

Set	reps	load
1	8	moderate
2	8	moderate
3	8	moderate

Set	reps	Rest
1	8ea	:45
2	8ea	:45
3	8ea	:45

Set	reps	load
1	10	moderate
2	10	moderate
3	10	moderate

Set	time	Rest
1	30s	:45
2	30s	:45
3	30s	:45

Set	reps	load
1	6ea	moderate
2	6ea	moderate

Set	reps	Rest
1	10	:45
2	10	:45

Set	time
1	2:00

Muscular and Cardio Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Hip and T-Spine Activation Block
Horizontal Loading

Activating the muscles that support the hip and t-spine joint to create more space for proper movements

LAR
Self-Massage: T-Spine

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time
1	4:00 h:m:s

LAR
Self-Massage: Lower Leg

"How-to" on Self-Massage for the Lower Leg

Set	Time
1	4:00 h:m:s

LAR
Self-Massage: Adductors

"How-to" self-massage for the inner thigh

Set	Time
1	2:00 h:m:s

LLT
Band Hip Bridge with Abduction

Set	Reps
1	10

Hip IR Quick Release

Set	Reps
1	6ea

ULT
Eye Tracking Reverse Lunge

Set	Reps
1	5ea

Workout Blocks

Workout Block A
Superset x 3

LLT
DB Squat to Curl to Press

reps 8

load moderate

Set	Reps	Load
1	8	Moderate
2	8	Moderate
3	8	Moderate

Use KB if you do not have the appropriate size DB. Ex. KB Squat to Clean to Press

UMT
Bulgarian Squat with Medial Reach

reps 8ea

Rest :45

Set	Reps	Rest
1	8ea	:45 (h:m:s)
2	8ea	:45 (h:m:s)
3	8ea	:45 (h:m:s)

Workout Block B
Superset x 3

LLT
DB OH Overhead Press

reps 10

load moderate

Set	Reps	Load
1	10	Moderate
2	10	Moderate
3	10	Moderate

Perform this exercise seated. Use KB if you do not have appropriate DB size.

ULT
Downward Dog

time 30s

Rest :45

Shift hips towards the air while packing your lats. Your body should be in an upside down V.

Set	Time	Rest
1	30s h:m:s	:45 (h:m:s)
2	30s h:m:s	:45 (h:m:s)
3	30s h:m:s	:45 (h:m:s)

Cardio Strength
Circuit x 2

LLT
DB Reverse Lunge to 1 Arm SL OH Press

reps 6ea

Set	Reps
1	6ea
2	6ea

If you do not have appropriate DB size then perform an RDL to a SL jump with the leg thats back. Same motion of the video but with no weight if you do not have DB.

ULT
Elevated Push Up

reps 6

Set	Reps
1	6
2	6

Work on depth. Depth is up to you, just make sure it's challenging.

LMT
DB Lawnmower Row

reps 6ea

load moderate

Set	Reps	Load
1	6ea	Moderate
2	6ea	Moderate

Use KB if you do not have DB

ULT
(AF) Front Steps

reps 5ea

Set	Reps
1	5ea
2	5ea

Animal Flow Alt. front steps out of loaded beast

reps 10

Rest :45

Set	Reps	Rest
1	10	:45 (h:m:s)
2	10	:45 (h:m:s)

Practice on sticking landing and moving quickly on the 3 count. Make sure to hold catch for at least 2-3 sec before moving into next rep.

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Time
1	2:00 h:m:s

UMT
Half Kneeling Type 1 Reaches

Set	Reps
1	6ea
2	6ea

Warm-Up Blocks

Hip and T-Spine Activation Block Horizontal Loading

LAR Self-Massage: T-Spine

LAR Self-Massage: Lower Leg

LAR Self-Massage: Adductors

LLT Band Hip Bridge with Abduction

Hip IR Quick Release

ULT Eye Tracking Reverse Lunge

Workout Blocks

Workout Block A Superset x 3

LLT DB Squat to Curl to Press reps 8 load moderate

UMT Bulgarian Squat with Medial Reach reps 8ea Rest :45

Workout Block B Superset x 3

LLT DB OH Overhead Press reps 10 load moderate

ULT Downward Dog time 30s Rest :45

Cardio Strength Circuit x 2

LLT DB Reverse Lunge to 1 Arm SL OH Press reps 6ea

ULT Elevated Push Up reps 6

LMT DB Lawnmower Row reps 6ea load moderate

ULT (AF) Front Steps reps 5ea

reps 10 Rest :45