LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm-up
Horizontal
Rub and Scrub Pelvis
Set time
1 20
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set reps
1 10
Wall Thoracic Thread the Needle
Set reps
1 5
Mini Band Rotational Ward Quick Release
Set reps
1 10
Lateral Step Eye Tracking
Set reps
1 10
Workout Blocks
Working Block- Whole Body Movement-Based
Circuit x 3
Reverse Lunge w/ OH Reach
Set reps Tempo
1 20 controlled
2 20 controlled
3 20 controlled
Lateral Lunge with Opposite Type 1 Rotation
Set reps load Tempo
1 20 light controlled
2 20 light controlled
3 20 light controlled
Crossover DB Deadlift
Set reps load Tempo
1 20 moderate controlled
2 20 moderate controlled
3 20 moderate controlled
Suspended 1Arm Row w/ Rotation
Set reps Tempo
1 20 controlled
2 20 controlled
3 20 controlled
KB Turkish Get-up
Set reps load Tempo
1 10 moderate controlled
2 10 moderate controlled
3 10 moderate controlled
Cool Down Blocks
Cool Down
Horizontal
RP – Kneeling Sky Breathing
Set reps
1 5
Half Kneeling Sky Reach w_Breath
Set reps
1 5

LPV- Movement-based Whole Body

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

This total body movement workout will get you body moving as a whole unit in different directions. It is designed to improve your strength and tissue elasticity in positions away from your midline and in non-tradition patterns.

Warm-Up Blocks

Warm-up
Horizontal Loading

Designed to prepare the entire body for the movement based session ahead by increasing circulation, improving joint and tissue readiness.

Rub and Scrub Pelvis
Set Time
1 20 h:m:s
UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Reps
1 10
UMT
Wall Thoracic Thread the Needle
Set Reps
1 5
LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 10
LMT
Lateral Step Eye Tracking
Set Reps
1 10

Workout Blocks

Working Block- Whole Body Movement-Based
Circuit x 3

Minimal rest between exercises, 1-2 minutes rest between circuits. Total reps is total for both sides.. ie, 20 reps is 10 to each side.

ULT
Reverse Lunge w/ OH Reach
reps 20
Tempo controlled
Set Reps Tempo
1 20 Controlled
2 20 Controlled
3 20 Controlled
LMT
Lateral Lunge with Opposite Type 1 Rotation
reps 20
load light
Tempo controlled
Set Reps Load Tempo
1 20 Light Controlled
2 20 Light Controlled
3 20 Light Controlled
LMT
Crossover DB Deadlift
reps 20
load moderate
Tempo controlled
Set Reps Load Tempo
1 20 Moderate Controlled
2 20 Moderate Controlled
3 20 Moderate Controlled

10 reps each side

UMT
Suspended 1Arm Row w/ Rotation
reps 20
Tempo controlled
Set Reps Tempo
1 20 Controlled
2 20 Controlled
3 20 Controlled
LMT
KB Turkish Get-up
reps 10
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 Moderate Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled

alternate 1 rep each side for a total of 5 reps each side

Cool Down Blocks

Cool Down
Horizontal Loading

GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Reps
1 5
GAR ULT
Half Kneeling Sky Reach w_Breath
Stretch for the front hip and torso. Breath focused.
Set Reps
1 5