LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
T-Spine/ Hips Mobility
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
Prone T-Spine Rotation
Set reps Tempo
1 6 controlled
2 6 controlled
Band Step Type 2 Reaches
Set reps Tempo
1 6 controlled
2 6 controlled
Type 1 Spinal Motion Percussive Exhalation
Set reps Tempo
1 3-5 ES controlled
2 3-5 ES controlled
Eye Tracking Reverse Lunge
Set reps Tempo
1 6-8 ES controlled
2 6-8 ES controlled
Workout Blocks
Relative Strength- LEGS
Superset x 2
SL Squat to Box
Set reps Tempo
1 6-8 ES controlled
2 6-8 E controlled
Set reps Tempo
1 8-10 ES controlled
2 8-10 ES controlled
Linear Leg Strength- Triset
Tri-Set x 3
Split Stance Deadlift
Set reps load Tempo
1 10 ES moderate controlled
2 10 ES moderate controlled
3 10 ES moderate controlled
KB Goblet Sumo Squat
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
SL Bridge Ceiling Press
Set reps
1 8-12 ES
2 8-12 ES
3 8-12 ES
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon Thread the Needle
Set time
1 1m ES
90-90 Supine Pose
Set reps
1 30 s

[LG] Fundamental Strength- Legs

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

Functional Strength Leg workout will focus on Fundamental and Relative Strength exercises for the lower extremities. Body-weight and weighted exercises to build strength and endurance in the legs with squatting and hinging patterns.

Warm-Up Blocks

T-Spine/ Hips Mobility
Circuit x 2

Mobility Exercises for the hips and thoracic spine.

LAR ULT
Supine Slide Hip Decouple
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Prone T-Spine Rotation
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
LMT
Band Step Type 2 Reaches
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Type 1 Spinal Motion Percussive Exhalation
reps 3-5 ES
Tempo controlled
Set Reps Tempo
1 3-5 ES Controlled
2 3-5 ES Controlled
ULT
Eye Tracking Reverse Lunge
reps 6-8 ES
Tempo controlled
Set Reps Tempo
1 6-8 ES Controlled
2 6-8 ES Controlled

Workout Blocks

Relative Strength- LEGS
Superset x 2

Body weight superset for the legs.

ULT
SL Squat to Box
reps 6-8 ES
Tempo controlled
Set Reps Tempo
1 6-8 ES Controlled
2 6-8 E Controlled
reps 8-10 ES
Tempo controlled
Set Reps Tempo
1 8-10 ES Controlled
2 8-10 ES Controlled

Linear Leg Strength- Triset
Tri-Set x 3

Basic squat and hinge exercises to build strength in the legs & hips.

LLT
Split Stance Deadlift
reps 10 ES
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 ES Moderate Controlled
2 10 ES Moderate Controlled
3 10 ES Moderate Controlled
LLT
KB Goblet Sumo Squat
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
ULT
SL Bridge Ceiling Press
reps 8-12 ES
Set Reps
1 8-12 ES
2 8-12 ES
3 8-12 ES

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Pigeon Thread the Needle
Set Time
1 1m ES h:m:s
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 30 s