LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
[J] – Warm-Up Sequence (lower body)
Set time
1 4m
Workout Blocks
4Q HISS
Giant Set x 4
[J] – Stationary Sprints
Set time Tempo Rest
1 30s fast 20s
2 30s fast 20s
3 30s fast 20s
4 30s fast 20s
[J] – Anterior Run, Swing
Set time load Tempo Rest
1 30s moderate fast 20s
2 30s moderate fast 20s
3 30s moderate fast 20s
4 30s moderate fast 20s
[J] – Rotational Quick Feet
Set time Tempo Rest
1 30s fast 20s
2 30s fast 20s
3 30s fast 20s
4 30s fast 20s
[J] – Shuffle to Hook
Set reps load Tempo Rest
1 30s moderate fast 1m
2 30s moderate fast 1m
3 30s moderate fast 1m
4 30s moderate fast 1m
Cool Down Blocks
Cool Down Block
Superset x 2
Restore Childs Pose Lat Reach
Set time Hold
1 60s
2 60s
RP – Half Knee rest
Set time Hold
1 60s
2 60s

[J] – 4Q HISS – High Intensity Steady State 1.

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
[J] – Warm-Up Sequence (lower body)
For the lower body 1. Rub & scrub (inner&outer thighs, glutes) 2. Press the hand into the knee for 3s and rest 3. Breath - 2s breath IN - 1s breath out 4. Dynamic knee circles
Set Time
1 4m h:m:s

Workout Blocks

4Q HISS
Giant Set x 4

Select work: rest ratio 2:1 with session total length up to 20 minutes.

ULT
[J] – Stationary Sprints
time 30s
Tempo fast
Rest 20s
Set Time Tempo Rest
1 30s h:m:s Fast 20s (h:m:s)
2 30s h:m:s Fast 20s (h:m:s)
3 30s h:m:s Fast 20s (h:m:s)
4 30s h:m:s Fast 20s (h:m:s)
LLT
[J] – Anterior Run, Swing
time 30s
load moderate
Tempo fast
Rest 20s
Set Time Load Tempo Rest
1 30s h:m:s Moderate Fast 20s (h:m:s)
2 30s h:m:s Moderate Fast 20s (h:m:s)
3 30s h:m:s Moderate Fast 20s (h:m:s)
4 30s h:m:s Moderate Fast 20s (h:m:s)
UMT
[J] – Rotational Quick Feet
time 30s
Tempo fast
Rest 20s
Set Time Tempo Rest
1 30s h:m:s Fast 20s (h:m:s)
2 30s h:m:s Fast 20s (h:m:s)
3 30s h:m:s Fast 20s (h:m:s)
4 30s h:m:s Fast 20s (h:m:s)
LMT
[J] – Shuffle to Hook
reps 30s
load moderate
Tempo fast
Rest 1m
Set Reps Load Tempo Rest
1 30s Moderate Fast 1m (h:m:s)
2 30s Moderate Fast 1m (h:m:s)
3 30s Moderate Fast 1m (h:m:s)
4 30s Moderate Fast 1m (h:m:s)

Cool Down Blocks

Cool Down Block
Superset x 2

GAR ULT
Restore Childs Pose Lat Reach
time 60s
Hold
Restful pose and stretch for the quads, hips, lats and torso
Set Time Hold
1 60s h:m:s h:m:s
2 60s h:m:s h:m:s
GAR UMT
RP – Half Knee rest
time 60s
Hold
Stretches the inner leg/hip, the quads, low and upper back
Set Time Hold
1 60s h:m:s h:m:s
2 60s h:m:s h:m:s