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

[BG] Movement Strength Workout

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

This is a full body movement strength workout for moderate-advanced levels. Level and intensity can be tailored up or down based on goals and abilities.

Warm-Up Blocks

Horizontal Loading

AHHPS - 4Q Whole Body Warmup Block
Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 10 h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Crab Single Leg Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Circuit x 3

LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 8
load moderate
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
LMT
Anterior Ice Skater Rainbow with Hold
reps 8
load moderate
Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
LMT
[J] – Rotational Squat,Neutral Uppercut
reps 8
load moderate
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
UMT
Lateral Crawl to Push Up
reps 8
Set Reps
1 8
2 8
3 8
reps 6
Set Reps
1 6
2 6
3 6
LMT
[J] – Linear Lunge with Horizontal Shift
reps 6
load light
Set Reps Load
1 6 Light
2 6 Light
3 6 Light