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

Foundational Strength Session Level 1

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

This session is designed to make sure you are moving your body well in its environment.

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Time
1 3 ea h:m:s
UMT
World’s Greatest Stretch
Set Reps
1 3 ea
LLT
DB Toe Sweeps
Set Reps
1 5 ea, alternating
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 2 x around

Workout Blocks

G2S Functional Strength
Circuit x 3

Move well transitioning to the ground and back up for life performance.

ULT
Assisted Half Kneel Get Down
reps 5 ea
Rest 20 sec
Set Reps Rest
1 5 ea 20 sec (h:m:s)
2 5 ea 20 sec (h:m:s)
3 5 ea 20 sec (h:m:s)
LAR ULT
Prone Push Back Squat
reps 10
Rest 30 sec
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps Rest
1 10 30 sec (h:m:s)
2 10 30 sec (h:m:s)
3 10 30 sec (h:m:s)

Hands may touch first if necessary.

LLT
Half Kneeling Front Carry to SL Balance G2S
reps 5 ea
Rest 30 sec
Set Reps Rest
1 5 ea 30 sec (h:m:s)
2 5 ea 30 sec (h:m:s)
3 5 ea 30 sec (h:m:s)

Use any type of object to hold in front of you.

UMT
Side-Lying Get Up
reps 4 ea
Rest 30 sec
Ground to Standing Exercise
Set Reps Rest
1 4 ea 30 sec (h:m:s)
2 4 ea 30 sec (h:m:s)
3 4 ea 30 sec (h:m:s)
UMT
Split Stance Wind-up Squat with Explosive Uncoil
reps 5 ea
Rest 20 sec
Maintain length in your spine as you wind up into the squat. Explosively stand up.
Set Reps Rest
1 5 ea 20 sec (h:m:s)
2 5 ea 20 sec (h:m:s)
3 5 ea 20 sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Walk
Set Time
1 3 min h:m:s
UMT
Kneeling Restorative Flow
Set Reps
1 3x
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2 min h:m:s