LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block - Mobility: Hips, T-spine, Ankles
Circuit x 2
Self-Massage: Glutes
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
Half Kneeling Type 1 Reaches
Set reps Tempo
1 10 per side controlled
2 10 controlled
Half Kneeling Lateral Frog
Set reps Tempo
1 10 per side controlled
2 10 per side controlled
SL Balance Rotational Knee Driver
Set reps Tempo
1 10 per leg controlled
2 10 per leg controlled
Deep Squat Walkout to World’s Greatest
Set reps Tempo
1 5 controlled
2 5 controlled
Workout Blocks
Cardio - Timed Intervals
Giant Set x 3
Reverse Paddle
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
Mountain Climbers
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
Rotational Squat
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
1.5 MB Halo
Set time Tempo Rest
1 45s controlled 15s
2 45s controlled 15s
3 45s controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Alternating Pigeon
Set reps Tempo
1 10 per side controlled
Seated 90-90 Stretch
Set time Hold
1 1m per side 1m per side
90-90 Supine Pose
Set time Hold
1 2m 2m

[LJ] Jillian B Session C

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

This workout is more cardio-based than strength-based, and is designed to build your aerobic endurance. After a mobility-focused warm-up, you'll perform timed intervals of four different exercises - working for 45 seconds per exercise, with a short rest/transition period of 15 seconds between exercises. You'll rest 2 minutes between rounds, and complete 3 full rounds of this short circuit.

Warm-Up Blocks

Warmup Block - Mobility: Hips, T-spine, Ankles
Circuit x 2

LAR
Self-Massage: Glutes
reps 10
Tempo controlled
"How-to" self-massage for the glutes/posterior hip.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
reps 10 per side
Tempo controlled
T1= Threshold 1
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
UMT
Half Kneeling Type 1 Reaches
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled
2 10 Controlled
UMT
Half Kneeling Lateral Frog
reps 10 per side
Tempo controlled
Set Reps Tempo
1 10 per side Controlled
2 10 per side Controlled
UMT
SL Balance Rotational Knee Driver
reps 10 per leg
Tempo controlled
Set Reps Tempo
1 10 per leg Controlled
2 10 per leg Controlled
UMT
Deep Squat Walkout to World’s Greatest
reps 5
Tempo controlled
Start standing. Drop into a deep squat with elbows inside knees. Walk hands forward to a solid plank position; step R foot outside R hand and rotate R hand toward the ceiling (pull shoulder back as you do this). Return R hand to floor and R foot back to plank. Repeat motion on L side, then return to deep squat (this = 1 rep). Do not return to standing until all reps are complete. NOTE: keep hips steady on the walkout.
Set Reps Tempo
1 5 Controlled
2 5 Controlled

Workout Blocks

Cardio - Timed Intervals
Giant Set x 3

LMT
Reverse Paddle
time 45s
Tempo controlled
Rest 15s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
ULT
Mountain Climbers
time 45s
Tempo controlled
Rest 15s
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
UMT
Rotational Squat
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)
LMT
1.5 MB Halo
time 45s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 45s h:m:s Controlled 15s (h:m:s)
2 45s h:m:s Controlled 15s (h:m:s)
3 45s h:m:s Controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Exercises to bring your body back to homeostasis--lower your heart rate, increase parasympathetic tone, lengthen breathing. Critical to shift your body into recovery mode.

UMT
Alternating Pigeon
Set Reps Tempo
1 10 per side Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time Hold
1 1m per side h:m:s 1m per side h:m:s
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time Hold
1 2m h:m:s 2m h:m:s