LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
MOVE 4-Step Prep
Horizontal
MOVE SL Hip Bridge ISO
Set reps
1 8 ea
MOVE Prone, H&F, 3D Hip Drive
Set reps
1 5 ea
MOVE Kneeling Hinge to Lunge Matrix
Set reps
1 5 ea
MOVE 3D Arm Swing Matrix
Set reps
1 5 ea
Workout Blocks
MOVE Strength Circuit (PHA)
Circuit x 3
MOVE KB Front Squat
Set reps load Tempo Rest
1 12 moderate controlled 0-15
2 12 moderate controlled 0-15
3 12 moderate controlled 0-15
MOVE SA DB Press w/Side Bend
Set reps load Tempo Rest
1 6 ea moderate controlled 0-15
2 6 ea moderate controlled 0-15
3 6 ea moderate controlled 0-15
MOVE DB SL, SA Rdl
Set reps load Tempo Rest
1 6 ea moderate controlled 0-15
2 6 ea moderate controlled 0-15
3 6 ea moderate controlled 0-15
MOVE Dead Push-Up
Set reps Tempo Rest
1 12 controlled 0-15
2 12 controlled 0-15
3 12 controlled 0-15
MOVE DB Lateral Lunge
Set reps load Tempo Rest
1 6 ea moderate controlled 0-15
2 6 ea moderate controlled 0-15
3 6 ea moderate controlled 0-15
MOVE DB SA Sword Pull
Set reps load Tempo Rest
1 6 ea moderate controlled 0-15
2 6 ea moderate controlled 0-15
3 6 ea moderate controlled 0-15
MOVE SA KB Contralateral Front Lunge
Set reps load Tempo Rest
1 6 ea moderate controlled 0-15
2 6 ea moderate controlled 0-15
3 6 ea moderate controlled 0-15
MOVE DB Alt Tricep Extension
Set reps load Tempo Rest
1 6 ea moderate controlled 60-90 sec
2 6 ea moderate controlled 60-90 sec
3 6 ea moderate controlled 60-90 sec

MOVE Sheila Travel Strength Workout

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

There are a couple variables that make this workout successful.

1. Choosing the correct weights in this workout is key. Too heavy and you'll need too much recovery time. Too light and it will be too easy. Make the necessary adjustments so the weight is approximately a 7 out of 10. Try not to change weights each set. Find the right weight and stay consistent

2. The volume in this workout is high. The first few weeks you may need to do 2 sets rather than 3.

3. If you feel like you've got the right weights, challenge yourself by timing each round. If you're dropping your times, then it's a good chance you need to increase your weights slightly

Warm-Up Blocks

MOVE 4-Step Prep
Horizontal Loading

ULT
MOVE SL Hip Bridge ISO
Set Reps
1 8 ea
UMT
MOVE Prone, H&F, 3D Hip Drive
1. Up/Down 2. Side to Side 3. Hip Drop
Set Reps
1 5 ea
UMT
MOVE Kneeling Hinge to Lunge Matrix
Set Reps
1 5 ea
UMT
MOVE 3D Arm Swing Matrix
Set Reps
1 5 ea

Workout Blocks

MOVE Strength Circuit (PHA)
Circuit x 3

This is an 8 exercise, fundamental strength circuit, that will help build endurance as well as other strength qualities. The workout switches from a lower to upper body drill throughout, which is known as Peripheral Heart Action (PHA).

When selecting weights, choose a moderately intense weight that will allow you to be challenged but not need a longer break than 15 seconds.

LLT
MOVE KB Front Squat
reps 12
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 12 Moderate Controlled 0-15 (h:m:s)
2 12 Moderate Controlled 0-15 (h:m:s)
3 12 Moderate Controlled 0-15 (h:m:s)
LMT
MOVE SA DB Press w/Side Bend
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)

If you don't have a bar, use DB's

LLT
MOVE DB SL, SA Rdl
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Keep the DB in the opposite hand as the stance leg. DB in Left hand. Stand on your Right foot. This is considered contralateral aka opposite. If stability is an issue, hold onto something with the free hand for support. Perform the exercise better, this is not to ultimately challenge balance but Strength on 1-Leg. Using support is not lesser, it makes it better. https://youtube.com/shorts/ukDQD9rVWIw?feature=share
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
ULT
MOVE Dead Push-Up
reps 12
Tempo controlled
Rest 0-15
Control your body to the ground. Then rest on the ground, lift your hands and then push back.
Set Reps Tempo Rest
1 12 Controlled 0-15 (h:m:s)
2 12 Controlled 0-15 (h:m:s)
3 12 Controlled 0-15 (h:m:s)
LMT
MOVE DB Lateral Lunge
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LMT
MOVE DB SA Sword Pull
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Reach across your body like your pulling a sword out of your pocket. Do not use too heavy of a weight.
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LLT
MOVE SA KB Contralateral Front Lunge
reps 6 ea
load moderate
Tempo controlled
Rest 0-15
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 0-15 (h:m:s)
2 6 ea Moderate Controlled 0-15 (h:m:s)
3 6 ea Moderate Controlled 0-15 (h:m:s)
LLT
MOVE DB Alt Tricep Extension
reps 6 ea
load moderate
Tempo controlled
Rest 60-90 sec
Set Reps Load Tempo Rest
1 6 ea Moderate Controlled 60-90 sec (h:m:s)
2 6 ea Moderate Controlled 60-90 sec (h:m:s)
3 6 ea Moderate Controlled 60-90 sec (h:m:s)