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

October 2020 S&C

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

30 day program to increase metabolic efficiency as well as movement literacy and stregnth endurance.

Warm-Up Blocks

warmup
Circuit x 1

UMT
Type 1 Spinal Motion Forced Exhalation
reps 4
Set Reps
1 4
LLT
Runner’s Hinge Ball Knee Drive
reps 4
Set Reps
1 4
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps 4
Set Reps
1 4
LAR ULT
Step Forward Flex then Step Back Extend
reps 8
Set Reps
1 8
LLT
ViPR PRO Pre Position Triplane Foot Reaches
reps 10
Set Reps
1 10
LAR UMT
Split Squat with T-Spine External Internal Rotation
reps 8
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 8

Workout Blocks

HIIT
Giant Set

HIIT (ULT/LMT) work-out 30 seconds work with 30 seconds rest. Set a timer for 20-30 minutes. How many rounds of the tri-set can you complete in the given time?

UMT
Controlled Skater
time 30s
Rest 30 s
Set Time Rest
1 30s h:m:s 30 s (h:m:s)
LMT
ViPR PRO – Skater, Lateral Shift (Block)
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)
LLT
ViPR PRO – Anterior Lunge, OH Lift
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)
ULT
Drop Squats
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)

HISS
Tri-Set x 4

LLT/LMT superset, 40/60 seconds work/20 seconds rest. 4-8 rounds.

LLT
ViPR PRO – Anterior Tilt Progressive Sequence
time 60 s
Rest 20 s
Set Time Rest
1 60 s h:m:s 20 s (h:m:s)
2 60 s h:m:s 20 s (h:m:s)
3 60 s h:m:s 20 s (h:m:s)
4 60 s h:m:s 20 s (h:m:s)
LMT
Alternating KB Swings Narrow
time 60 s
Rest 20 s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Time Rest
1 60 s h:m:s 20 s (h:m:s)
2 60 s h:m:s 20 s (h:m:s)
3 60 s h:m:s 20 s (h:m:s)
4 60 s h:m:s 20 s (h:m:s)
LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
time 40 s
Rest 20s
Set Time Rest
1 40 s h:m:s 20s (h:m:s)
2 40 s h:m:s 20 s (h:m:s)
3 40 s h:m:s 20s (h:m:s)
4 40 s h:m:s 20s (h:m:s)

Horizontal Loading

SISS
Horizontal Loading

Dog walk/s/ Sauna.

GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
Set Time
1 1:00 h:m:s

SIIT
Circuit x 4

Short intensity interval training using cardio machines. Rower, aerodyne bike, battle ropes, skier.

LLT
HIIT Bike
time 20
Rest 15s
Set Time Rest
1 20 h:m:s 15s (h:m:s)
2 20 h:m:s 15s (h:m:s)
3 20 h:m:s 15s (h:m:s)
4 20 h:m:s 15s (h:m:s)
LLT
Rower
time
distance_m 250 m
Rest 15s
Rowing Machine (Ergometer)
Set Time Distance Rest
1 h:m:s 250 M m 15s (h:m:s)
2 h:m:s 250 M m 15s (h:m:s)
3 h:m:s 250 M m 15s (h:m:s)
4 h:m:s 250 M m 15s (h:m:s)
LLT
Sled Drag Sprint
time 10
distance_ft 50 ft
Develops acceleration and top end speed in the forward direction while under load.
Set Time Distance
1 10 h:m:s 50 Ft ft
2 10 h:m:s 50 Ft ft
3 10 h:m:s 50 Ft ft
4 10 h:m:s 50 Ft ft

Use pre-loaded sled and push instead of drag.