LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Set	reps
1	10

Cobra to Downward Dog 1 x 10

Set	reps
1	10

90/90 Hip Switches 1 x 10

Set	reps
1	10

Banded Shoulder Dislocates 1 x 10

Set	reps
1	10

Banded Jump Squats 1 x 10

Set	reps
1	10

Barbell Box Squat Jump 5 x 10

Set	reps	load	Tempo	Rest
1	10	light	explosive	1m
2	4	moderate	explosive	1m
3	4	moderate	explosive	1m
4	4	moderate	explosive	1m
5	4	moderate	explosive	1m

Push-Up to Renegade Row 4 x 8

Set	reps	load
1	8	moderate
2	8	moderate
3	8	moderate
4	8	moderate

Thrusters 4 x 6

Set	reps	load
1	6	moderate
2	6	moderate
3	6	moderate
4	6	moderate

Kettlebell Swing 4 x 6

Set	reps	load	Tempo	Rest
1	6	moderate	explosive	1m
2	6	moderate	explosive	1m
3	6	moderate	explosive	1m
4	6	moderate	explosive	1m

Cool Down Blocks

Figure 4 Stretch 1 x 30s

Set	time
1	30s

Happy Baby Pose 1 x 30s

Set	time
1	30s

Yoga Pigeon Pose 1 x 30s

Set	time
1	30s

Foam Roll – Glutes 1 x 30s

Set	time
1	30s

Full Body Power Workout (NM)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm-Up
Horizontal Loading

ULT
Cat Cow

Set	Reps
1	10

ULT
Cobra to Downward Dog

Set	Reps
1	10

ULT
90/90 Hip Switches

Set	Reps
1	10

LLT
Banded Shoulder Dislocates

Set	Reps
1	10

LLT
Banded Jump Squats

Open your eyes wide and dart your gaze around the room for extra nervous system excitation.

Set	Reps
1	10

Workout Blocks

Workout
Horizontal Loading

LLT
Barbell Box Squat Jump

Set	Reps	Load	Tempo	Rest
1	10	Light	Explosive	1m (h:m:s)
2	4	Moderate	Explosive	1m (h:m:s)
3	4	Moderate	Explosive	1m (h:m:s)
4	4	Moderate	Explosive	1m (h:m:s)
5	4	Moderate	Explosive	1m (h:m:s)

LLT
Push-Up to Renegade Row

Set	Reps	Load
1	8	Moderate
2	8	Moderate
3	8	Moderate
4	8	Moderate

LLT
Thrusters

Set	Reps	Load
1	6	Moderate
2	6	Moderate
3	6	Moderate
4	6	Moderate

LLT
Kettlebell Swing

Set	Reps	Load	Tempo	Rest
1	6	Moderate	Explosive	1m (h:m:s)
2	6	Moderate	Explosive	1m (h:m:s)
3	6	Moderate	Explosive	1m (h:m:s)
4	6	Moderate	Explosive	1m (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

UMT
Figure 4 Stretch

Set	Time
1	30s h:m:s

Happy Baby Pose

Set	Time
1	30s h:m:s

LPR
Yoga Pigeon Pose

Set	Time
1	30s h:m:s

ULT
Foam Roll – Glutes

Set	Time
1	30s h:m:s