LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

T-spine Warmup Block

Horizontal

Rower 1 x 5:00

Set	time
1	5:00

Rub & Scrub Sternum/Clavicle 1 x 60s

Set	time
1	60s

Self-Massage: Foam Roll Lat 1 x 60s

Set	time
1	60s

1 x 6

Set	reps
1	6

ViPR PRO LLT SMUR-KITE 1 x 4

Set	reps
1	4

LLT Band hold/Hip Abduction 2 x 6

Set	reps
1	6
2	6

Hip/ankle warm up block

Horizontal

Big Toe Corkscrew Rotational Reach 1 x 10

Set	reps
1	10

2 x 6

Set	reps
1	6
2	6

2 x 6

Set	reps
1	6
2	6

Workout Blocks

Working Block

Superset x 4

LLT KB Renegade Row 4 x 12-20

Set	reps	load	Tempo	Rest
1	12-20	heavy	controlled	60-90s
2	12-20	heavy	controlled	60-90s
3	12-20	heavy	controlled	60-90s
4	12-20	heavy	controlled	60-90s

ULT TRX Single arm row 4 x 12-20

Set	reps	Tempo	Rest
1	12-20	controlled	60-90s
2	12-20	controlled	60-90s
3	8-12	controlled	60-90s
4	8-12	controlled	60-90s

LLT KB Reverse Lunge+ ALT OH Press 4 x 12-20

Set	reps	load	Tempo
1	12-20	heavy	controlled
2	12-20	heavy	controlled
3	12-20	heavy	controlled
4	12-20	heavy	controlled

ULT Crawl+PU 4 x 12-20

Set	reps	Tempo	Rest
1	12-20	controlled	60-90s
2	12-20	controlled	60-90s
3	12-20	controlled	60-90s
4	12-20	controlled	60-90s

LLT KB Swing 4 x 12-20

Set	reps	load	Tempo
1	12-20	heavy	controlled
2	12-20	heavy	controlled
3	12-20	heavy	controlled
4	12-20	heavy	controlled

ViPR PRO OH Hurdle Step/Lunge 4 x 12-20

Set	reps	load
1	12-20	heavy
2	12-20	heavy
3	12-20	heavy
4	12-20	heavy

Cool down

Horizontal

Vibration: Power Plate Stretch and Massage 1 x 5:00

Set	time
1	5:00

Cool Down Blocks

Cool Down Block

Horizontal

Double Leg Restorative Pose 1 x 60s

Set	reps
1	60s

Recovery: Pool Float 1 x 5:00

Set	time
1	5:00

Whole Body Submax

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Whole body work-out that focuses on enchaining sub maximal linear strength. First set is loaded heavy and the second set increases time under tension with a similar movement involving the same muscle groups.

Warm-Up Blocks

T-spine Warmup Block
Horizontal Loading

LLT
Rower

Rowing Machine (Ergometer)

Set	Time
1	5:00 h:m:s

Or 500 meters.

Rub & Scrub Sternum/Clavicle

Set	Time
1	60s h:m:s

ULT
Self-Massage: Foam Roll Lat

Set	Time
1	60s h:m:s

Set	Reps
1	6

Forced inhalation through the nose and a forced exhalation through the mouth.

LLT
ViPR PRO LLT SMUR-KITE

ViPR PRO LLT KITE Posture- (broad shoulders lengthened spine) Small Motor Unit Recruitment (SMUR) w/percussive exhalation.

Set	Reps
1	4

LLT
LLT Band hold/Hip Abduction

Set	Reps
1	6
2	6

Hip/ankle warm up block
Horizontal Loading

LMT
Big Toe Corkscrew Rotational Reach

Set	Reps
1	10

Set	Reps
1	6
2	6

Set	Reps
1	6
2	6

Workout Blocks

Working Block
Superset x 4

Complete four sets before moving on to the next circuit.

LLT
LLT KB Renegade Row

reps 12-20

load heavy

Tempo controlled

Rest 60-90s

Set	Reps	Load	Tempo	Rest
1	12-20	Heavy	Controlled	60-90s (h:m:s)
2	12-20	Heavy	Controlled	60-90s (h:m:s)
3	12-20	Heavy	Controlled	60-90s (h:m:s)
4	12-20	Heavy	Controlled	60-90s (h:m:s)

ULT
ULT TRX Single arm row

reps 12-20

0

Tempo controlled

Rest 60-90s

Set	Reps	Tempo	Rest
1	12-20	Controlled	60-90s (h:m:s)
2	12-20	Controlled	60-90s (h:m:s)
3	8-12	Controlled	60-90s (h:m:s)
4	8-12	Controlled	60-90s (h:m:s)

LLT
LLT KB Reverse Lunge+ ALT OH Press

reps 12-20

load heavy

Tempo controlled

Rest

Set	Reps	Load	Tempo	Rest
1	12-20	Heavy	Controlled	(h:m:s)
2	12-20	Heavy	Controlled	(h:m:s)
3	12-20	Heavy	Controlled	(h:m:s)
4	12-20	Heavy	Controlled	(h:m:s)

ULT
ULT Crawl+PU

reps 12-20

0

Tempo controlled

Rest 60-90s

Set	Reps	Tempo	Rest
1	12-20	Controlled	60-90s (h:m:s)
2	12-20	Controlled	60-90s (h:m:s)
3	12-20	Controlled	60-90s (h:m:s)
4	12-20	Controlled	60-90s (h:m:s)

LLT
LLT KB Swing

reps 12-20

load heavy

Tempo controlled

Rest

Set	Reps	Load	Tempo	Rest
1	12-20	Heavy	Controlled	(h:m:s)
2	12-20	Heavy	Controlled	(h:m:s)
3	12-20	Heavy	Controlled	(h:m:s)
4	12-20	Heavy	Controlled	(h:m:s)

LLT
ViPR PRO OH Hurdle Step/Lunge

reps 12-20

load heavy

Set	Reps	Load
1	12-20	Heavy
2	12-20	Heavy
3	12-20	Heavy
4	12-20	Heavy

Cool down
Horizontal Loading

Vibration: Power Plate Stretch and Massage

Set	Time
1	5:00 h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose

Set	Reps
1	60s

GPR
Recovery: Pool Float

Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.

Set	Time
1	5:00 h:m:s

Warm-Up Blocks

T-spine Warmup Block Horizontal Loading

LLT Rower

Rub & Scrub Sternum/Clavicle

ULT Self-Massage: Foam Roll Lat

LLT ViPR PRO LLT SMUR-KITE

LLT LLT Band hold/Hip Abduction

Hip/ankle warm up block Horizontal Loading

LMT Big Toe Corkscrew Rotational Reach

Workout Blocks

Working Block Superset x 4

LLT LLT KB Renegade Row reps 12-20 load heavy Tempo controlled Rest 60-90s

ULT ULT TRX Single arm row reps 12-20 0 Tempo controlled Rest 60-90s

LLT LLT KB Reverse Lunge+ ALT OH Press reps 12-20 load heavy Tempo controlled Rest

ULT ULT Crawl+PU reps 12-20 0 Tempo controlled Rest 60-90s

LLT LLT KB Swing reps 12-20 load heavy Tempo controlled Rest

LLT ViPR PRO OH Hurdle Step/Lunge reps 12-20 load heavy

Cool down Horizontal Loading

Vibration: Power Plate Stretch and Massage

Cool Down Blocks

Cool Down Block Horizontal Loading

UMT Double Leg Restorative Pose

GPR Recovery: Pool Float

T-spine Warmup Block
Horizontal Loading

LLT
Rower

ULT
Self-Massage: Foam Roll Lat

LLT
ViPR PRO LLT SMUR-KITE

LLT
LLT Band hold/Hip Abduction

Hip/ankle warm up block
Horizontal Loading

LMT
Big Toe Corkscrew Rotational Reach

Working Block
Superset x 4

LLT
LLT KB Renegade Row

reps 12-20

load heavy

Tempo controlled

Rest 60-90s

ULT
ULT TRX Single arm row

reps 12-20

0

Tempo controlled

Rest 60-90s

LLT
LLT KB Reverse Lunge+ ALT OH Press

reps 12-20

load heavy

Tempo controlled

Rest

ULT
ULT Crawl+PU

reps 12-20

0

Tempo controlled

Rest 60-90s

LLT
LLT KB Swing

reps 12-20

load heavy

Tempo controlled

Rest

LLT
ViPR PRO OH Hurdle Step/Lunge

reps 12-20

load heavy

Cool down
Horizontal Loading

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose

GPR
Recovery: Pool Float