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

KD Mountain Hiking Movement Strength

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

Relative and Odd Position Movement Strength training workout focusing on submaximal strength and endurance in preparation for mountain hiking. Mountain hiking will involve odd-position lunging patterns in all planes of motion, possibly while carrying a loaded backpack. This will require endurance, odd-position strength, and the ability to decelerate on descents.

Warm-Up Blocks

KD 7-Step Warm-up Block
Horizontal Loading

7 step whole body warm-up

GPR ULT
Hot Shower
Shower under hot water
Set Reps
1 10
Set Reps
1 10
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load
1 10 Heavy
UMT
Elevated Plank Hip Twist
Set Reps
1 10
LLT
Percussive Exhalation OH Squat
Set Reps
1 10
GAR UMT
180 Sitting Turns
Set Reps
1 10

Workout Blocks

KD Mountain Hiking Movement Strength
Circuit x 2

Relative and Odd Position Movement Strength training workout focusing on submaximal strength and endurance in preparation for mountain hiking. Mountain hiking will involve odd-position lunging patterns in all planes of motion, possibly while carrying a loaded backpack. This will require endurance, odd-position strength, and the ability to decelerate on descents.

UMT
G2S Forward to Lateral Lunge with Balance
reps 10
Rest 1 minute
Set Reps Rest
1 10 1 minute (h:m:s)
2 10 1 minute (h:m:s)
LMT
1-Arm KB Side Press
reps 10
Rest 1 minute
Set Reps Rest
1 10 1 minute (h:m:s)
2 10 1 minute (h:m:s)
LMT
Anterior Ice Skater Rainbow with Hold
reps 10
Rest 1 minute
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Reps Rest
1 10 1 minute (h:m:s)
2 10 1 minute (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 10
Rest 1 minute
Set Reps Rest
1 10 1 minute (h:m:s)
2 10 1 minute (h:m:s)
UMT
Controlled Skater
reps 15
Rest 1 minute
Set Reps Rest
1 15 1 minute (h:m:s)
2 15 1 minute (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 15
Rest 1 minute
Set Reps Rest
1 15 1 minute (h:m:s)
2 15 1 minute (h:m:s)
UMT
Alternating Side Plank
reps 10
Rest 1 minute
Set Reps Rest
1 10 1 minute (h:m:s)
2 10 1 minute (h:m:s)
UMT
Half Kneeling Variable Medial Wall Ward
reps 15
Rest 1 minute
Set Reps Rest
1 15 1 minute (h:m:s)
2 15 1 minute (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 2 minutes h:m:s