LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
4Q Dynamic Warm-Up Level 1
Horizontal
Pigeon Squat to Cobra
Set reps
1 8
World’s Greatest Stretch
Set reps
1 6
DB Toe Sweeps
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Treadmill Jog
Set time
1 0:05:00
Workout Blocks
Set 1
Superset x 3
[BG] DB Side Lunge Bentover Row
Set time load
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate
[BG] Push Press with Staggered Stance
Set time load Rest
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate 0:01:00
Set 2
Superset x 3
[BG] Single Arm Pullover with Opposite Leg Extension
Set reps load
1 0:00:45 light
2 0:00:45 light
3 0:00:45 light
[BG] Push-up + Plank Hold
Set time Hold Rest
1 0:00:45 0:00:05
2 0:00:45 0:00:05
3 0:00:45 0:00:05 0:01:00
Set 3
Superset x 3
[BG] Deadlift + Calf Raise
Set time load
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate
[BG] Reverse Lunge + Opposite SA Press
Set time load Rest
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate 0:01:00
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon
Set reps
1 10
Scorpion Chest Stretch
Set reps
1 10
Elevated feet with weighted breathing
Set reps
1 10

[BG] Tidal Strength 1

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

Tidal Strength is a group fitness format for strength training. In each exercise, you'll see variations so that all levels can adapt the movement to their desired level of intensity.

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra
Set Reps
1 8
UMT
World’s Greatest Stretch
Set Reps
1 6
LLT
DB Toe Sweeps
Set Reps
1 8
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 8
GAR ULT
Treadmill Jog
Set Time
1 0:05:00 h:m:s

Workout Blocks

Set 1
Superset x 3

LMT
[BG] DB Side Lunge Bentover Row
time 0:00:45
load moderate
Set Time Load
1 0:00:45 h:m:s Moderate
2 0:00:45 h:m:s Moderate
3 0:00:45 h:m:s Moderate
LLT
[BG] Push Press with Staggered Stance
time 0:00:45
load moderate
Rest
Set Time Load Rest
1 0:00:45 h:m:s Moderate (h:m:s)
2 0:00:45 h:m:s Moderate (h:m:s)
3 0:00:45 h:m:s Moderate 0:01:00 (h:m:s)

Set 2
Superset x 3

LLT
[BG] Single Arm Pullover with Opposite Leg Extension
reps 0:00:45
load light
Set Reps Load
1 0:00:45 Light
2 0:00:45 Light
3 0:00:45 Light
ULT
[BG] Push-up + Plank Hold
time 0:00:45
Hold 0:00:05
Rest
Set Time Hold Rest
1 0:00:45 h:m:s 0:00:05 h:m:s (h:m:s)
2 0:00:45 h:m:s 0:00:05 h:m:s (h:m:s)
3 0:00:45 h:m:s 0:00:05 h:m:s 0:01:00 (h:m:s)

Set 3
Superset x 3

LLT
[BG] Deadlift + Calf Raise
time 0:00:45
load moderate
Set Time Load
1 0:00:45 h:m:s Moderate
2 0:00:45 h:m:s Moderate
3 0:00:45 h:m:s Moderate
LLT
[BG] Reverse Lunge + Opposite SA Press
time 0:00:45
load moderate
Rest
Set Time Load Rest
1 0:00:45 h:m:s Moderate (h:m:s)
2 0:00:45 h:m:s Moderate (h:m:s)
3 0:00:45 h:m:s Moderate 0:01:00 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 10
UMT
Scorpion Chest Stretch
Set Reps
1 10
LLT
Elevated feet with weighted breathing
A nice way to bring the body back after a strenuous session
Set Reps
1 10