LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
ML – ULT/UMT Warmup Block – Hips
Horizontal
Rub and Scrub Pelvis
Set time
1 10
Prisoner Runner’s Hinge
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 10
Prone Atomic Frog T1 HpDC
Set reps
1 10
Prisoner Runner’s Medial Hinge
Set reps
1 10
Close Chain Hip Internal Rotation Quick Release
Set reps
1 10
Eye Tracking
Set reps
1 10
Workout Blocks
ML: Dead / Relative Strength (Hip/Knee Dom)
Tri-Set x 3
KB Deadlift
Set reps load Tempo Rest
1 8 heavy controlled 60
2 8 heavy controlled 60
3 8 heavy controlled 60
Crossover DB Deadlift
Set reps load Tempo Rest
1 5xR 5xL moderate controlled 60s
2 5xR 5xL moderate controlled 60s
3 5xR 5xL moderate controlled 60s
Rotational Z Get Up
Set reps Tempo Rest
1 3xR 3xL explosive 60s
2 3xR 3xL explosive 60s
3 3xR 3xL explosive 60s
ML: ODD-POSITION STRENGTH (Endurance)
Giant Set x 2
T Lunge with Side Bend
Set time Tempo Rest
1 5xR 5xL controlled 30s
2 5xR 5xL controlled 30s
Lateral Squat with Rotational Shift
Set reps load Tempo Rest
1 5xR 5xL moderate controlled 30s
2 5xR 5xL moderate controlled 30s
Band Half Kneel Side Bend Pull Down
Set reps load Tempo Rest
1 10xR 10xL moderate controlled 30s
2 10xR 10xL moderate controlled 30s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5xR 5xL light controlled 60s
2 5xR 5xL light controlled 60s
Finisher (If time): Agile / Relative Strength / Power
Horizontal
ViPR PRO 1-Arm Flip Run, Back Pedal
Set time load Tempo Rest
1 30s moderate fast 30s
Cool Down Blocks
Cool Down Block
Horizontal
Foam Roll / Stretch / Regen
Horizontal
Self-Massage: Foam Roll Lat
Set reps
1 10
Child’s Pose to Cobra
Set reps
1 10
Weighted Belly Breathing
Set reps
1 10

ML: Dead Strength / Odd-Positions Movement Based Strength

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

This workout and those to follow will help to bulletproof and prepare your body for those morning chores out in the barn. From picking up heavy seed bags (Deadlift) to hoisting bridles onto a halter rack (Odd-Positions). The benefit here will create greater tissue tolerance and allow your body to accommodate these different positions and hopefully keep you resilient and injury free.

Warm-Up Blocks

ML – ULT/UMT Warmup Block – Hips
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 10 h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prisoner Runner’s Medial Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Close Chain Hip Internal Rotation Quick Release
Set Reps
1 10

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

ULT
Eye Tracking
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

ML: Dead / Relative Strength (Hip/Knee Dom)
Tri-Set x 3

KB Deadlift
reps 8
load heavy
Tempo controlled
Rest 60
Set Reps Load Tempo Rest
1 8 Heavy Controlled 60 (h:m:s)
2 8 Heavy Controlled 60 (h:m:s)
3 8 Heavy Controlled 60 (h:m:s)
LMT
Crossover DB Deadlift
reps 5xR 5xL
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 5xR 5xL Moderate Controlled 60s (h:m:s)
2 5xR 5xL Moderate Controlled 60s (h:m:s)
3 5xR 5xL Moderate Controlled 60s (h:m:s)
UMT
Rotational Z Get Up
reps 3xR 3xL
Tempo explosive
Rest 60s
Set Reps Tempo Rest
1 3xR 3xL Explosive 60s (h:m:s)
2 3xR 3xL Explosive 60s (h:m:s)
3 3xR 3xL Explosive 60s (h:m:s)

ML: ODD-POSITION STRENGTH (Endurance)
Giant Set x 2

Outcome: Odd-Position Strength

UMT
T Lunge with Side Bend
time 5xR 5xL
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 5xR 5xL h:m:s Controlled 30s (h:m:s)
2 5xR 5xL h:m:s Controlled 30s (h:m:s)

5xR 5xL = 1Set

LMT
Lateral Squat with Rotational Shift
reps 5xR 5xL
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5xR 5xL Moderate Controlled 30s (h:m:s)
2 5xR 5xL Moderate Controlled 30s (h:m:s)

5xL 5xR = 1 Set

LMT
Band Half Kneel Side Bend Pull Down
reps 10xR 10xL
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10xR 10xL Moderate Controlled 30s (h:m:s)
2 10xR 10xL Moderate Controlled 30s (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 5xR 5xL
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 5xR 5xL Light Controlled 60s (h:m:s)
2 5xR 5xL Light Controlled 60s (h:m:s)

5xL 5xR = 1 Set

Finisher (If time): Agile / Relative Strength / Power
Horizontal Loading

LLT
ViPR PRO 1-Arm Flip Run, Back Pedal
Enhances bottom to top total body coordination and develops multi-directional agility while moving load.
Set Time Load Tempo Rest
1 30s h:m:s Moderate Fast 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Foam Roll / Stretch / Regen
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Reps
1 10
ULT
Child’s Pose to Cobra
Set Reps
1 10
GAR LLT
Weighted Belly Breathing
Set Reps
1 10