LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Hip Activation Sequence ULT/UMT
Horizontal
Self Massage: Foam Roll Inner Thigh
Set time
1 00:01:00
Rub and Scrub Pelvis
Set time
1 00:30:00
Prisoner Runner’s Hinge
Set reps
1 5
Prisoner Runner’s Medial Hinge
Set reps
1 5
Open Chain Hip Internal Rotation Quick Release
Set reps
1 5
Close Chain Hip Internal Rotation Quick Release
Set reps
1 5
Body Clapping – Groin/Stomach
Set reps
1 10
Workout Blocks
Superset #1
Superset x 3
Alternating Reverse Lunge with Touch
Set reps Rest
1 10 0
2 10 0
3 10 0
SL Hip Hinge
Set reps Rest
1 10 60-90 sec
2 10 60-90 sec
3 10 60-90 sec
Superset # 2
Superset x 3
DB Reverse Lunge to 1 Arm SL OH Press
Set reps Rest
1 10 0
2 10 0
3 10 0
KB Deadlift
Set reps load Tempo Rest
1 12 moderate controlled 60-90 sec
2 12 moderate controlled 60-90 sec
3 12 moderate controlled 60-90 sec
Superset # 3
Superset x 3
KB Goblet Sumo Squat
Set reps Rest
1 10 0
2 10 0
3 10 0
DB Half Kneel Get Up with Uppercut
Set reps Rest
1 10 60-90 sec
2 10 60-90 sec
3 10 60-90 sec
Superset # 4
Superset x 3
DB – Posterior Lunge, DeadShift
Set reps load Tempo Rest
1 5 each moderate controlled 0
2 5 each moderate controlled 0
3 5 each moderate controlled 0
Russian Twists
Set reps load Tempo Rest
1 10 each moderate controlled 60-90 sec
2 10 each moderate controlled 60-90 sec
3 10 each moderate controlled 60-90 sec
Cool Down Blocks
Regeneration 1
Horizontal
4 Cycle Kneeling Breathing
Set time
1 00:02:00
Double Leg Restorative Pose
Set time
1 00:02:00

Kelli home Lower Body Month 3

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

4 Supersets targeting the legs and abs for strength training. Perform 3 sets of each superset. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.

Warm-Up Blocks

Hip Activation Sequence ULT/UMT
Horizontal Loading

This Block is intended to be used to up-regulate the system by:
1- Influencing ‘Fluid Dynamics’ (blood, water, lymph) to properly set the tissue conditions for loading and/or recovery
2- Stimulating ‘Small Motor Unit Recruitment’ (SMUR) to up-regulate type 1 motor units for optimal arthrokinematic (i.e. joint movement) and joint centration (i.e. having the joint be at the right place, at the right time)
3- Up-regulate ‘Excitation’ to up and down regulate motor units to increase contraction sensitivity
4- Provide sensory-motor ‘Stimulation’ for eyes, ears (vestibular), and tactile proprioception to bath the system with sensory inputs

ULT
Self Massage: Foam Roll Inner Thigh
Set Time
1 00:01:00 h:m:s
Rub and Scrub Pelvis
Set Time
1 00:30:00 h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 5
UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 5
ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps
1 5
UMT
Close Chain Hip Internal Rotation Quick Release
Set Reps
1 5
LLT LAR
Body Clapping – Groin/Stomach
Set Reps
1 10

Workout Blocks

Superset #1
Superset x 3

Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.

ULT
Alternating Reverse Lunge with Touch
reps 10
Rest 0
Set Reps Rest
1 10 0 (h:m:s)
2 10 0 (h:m:s)
3 10 0 (h:m:s)
ULT
SL Hip Hinge
reps 10
Rest 60-90 sec
Set Reps Rest
1 10 60-90 sec (h:m:s)
2 10 60-90 sec (h:m:s)
3 10 60-90 sec (h:m:s)

Superset # 2
Superset x 3

Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.

LLT
DB Reverse Lunge to 1 Arm SL OH Press
reps 10
Rest 0
Set Reps Rest
1 10 0 (h:m:s)
2 10 0 (h:m:s)
3 10 0 (h:m:s)
LLT
KB Deadlift
reps 12
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 12 Moderate Controlled 60-90 sec (h:m:s)
2 12 Moderate Controlled 60-90 sec (h:m:s)
3 12 Moderate Controlled 60-90 sec (h:m:s)

You can use a KB or DB.

Superset # 3
Superset x 3

Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.

LLT
KB Goblet Sumo Squat
reps 10
Rest 0
Set Reps Rest
1 10 0 (h:m:s)
2 10 0 (h:m:s)
3 10 0 (h:m:s)

Use a DB

LMT
DB Half Kneel Get Up with Uppercut
reps 10
Rest 60-90 sec
Set Reps Rest
1 10 60-90 sec (h:m:s)
2 10 60-90 sec (h:m:s)
3 10 60-90 sec (h:m:s)

Superset # 4
Superset x 3

Perform 3 sets. Rest as little as possible in between exercises. Rest 60-90 seconds between each set.

LLT
DB – Posterior Lunge, DeadShift
reps 5 each
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 each Moderate Controlled 0 (h:m:s)
2 5 each Moderate Controlled 0 (h:m:s)
3 5 each Moderate Controlled 0 (h:m:s)
UMT
Russian Twists
reps 10 each
load moderate
Tempo controlled
Rest 60-90 sec
Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.) Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Set Reps Load Tempo Rest
1 10 each Moderate Controlled 60-90 sec (h:m:s)
2 10 each Moderate Controlled 60-90 sec (h:m:s)
3 10 each Moderate Controlled 60-90 sec (h:m:s)

Use a plate, DB, KB, or MB. Whatever you have access to.

Cool Down Blocks

Regeneration 1
Horizontal Loading

Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.

ULT
4 Cycle Kneeling Breathing
Set Time
1 00:02:00 h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 00:02:00 h:m:s