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

No Themes Assigned

Warm-Up Blocks
Warmup Block
Giant Set x 3
4Q Dynamic Warm-Up 1
Horizontal
Pigeon Squat to Cobra
Set reps
1
World’s Greatest Stretch
Set reps
1
DB Toe Sweeps
Set reps
1
DB Multi-planar Lunge with Reaches
Set reps
1
Workout Blocks
4Q Cardio Circuit 1
Giant Set x 3
MB Squat to Press
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Cardio Breakdown
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Rotational Step to Squat
Set time load Tempo Rest
1 60s light controlled 15s
2 60s light controlled 15s
3 60s light controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time Tempo
1 2min controlled
2 controlled
3 controlled

Cardio Circuit (Koko)

Workout
Mechanical
Metabolic

No Themes Assigned

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

This short circuit incorporates cardio exercises in all 4 mechanical quadrants. Maintain a moderate pace with all exercises for a SISS metabolic effect. Turn this into a High Intensity routine by moving as fast as possible with minimal rest.

Warm-Up Blocks

Warmup Block
Giant Set x 3

4Q Dynamic Warm-Up 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Reps
1
UMT
World’s Greatest Stretch
Set Reps
1
LLT
DB Toe Sweeps
Set Reps
1
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1

Workout Blocks

4Q Cardio Circuit 1
Giant Set x 3

Cycle through these exercises with minimal rest between exercises. Mechanically all 4 quadrants are used to promote a variable approach to an aerobic conditioning cardio session.

LLT
MB Squat to Press
time 60s
load light
Tempo controlled
Rest 15s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 15s (h:m:s)
2 60s h:m:s Light Controlled 15s (h:m:s)
3 60s h:m:s Light Controlled 15s (h:m:s)

Can substitute a light dumbbell

ULT
Cardio Breakdown
time 60s
load light
Tempo controlled
Rest 15s
A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 15s (h:m:s)
2 60s h:m:s Light Controlled 15s (h:m:s)
3 60s h:m:s Light Controlled 15s (h:m:s)
UMT
Rotational Step to Squat
time 60s
load light
Tempo controlled
Rest 15s
Works the legs while emphasizing transverse plane movement
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled 15s (h:m:s)
2 60s h:m:s Light Controlled 15s (h:m:s)
3 60s h:m:s Light Controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Tempo
1 2min h:m:s Controlled
2 h:m:s Controlled
3 h:m:s Controlled