LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
[J] – Warm-Up Sequence (lower body)
Set time
1 4m
Workout Blocks
Working Block
Giant Set x 3
[J] – Split Squat, Medial Ground Shift
Set reps load Tempo Rest
1 8 moderate controlled 30s
2 8 heavy controlled 30s
3 8 heavy controlled 30s
Set reps Tempo Rest
1 8 controlled 40s
2 8 controlled 40s
3 8 controlled 40s
[J] – Swing to Lateral Lunge, Lift
Set reps weight_kgs Tempo Rest
1 8 6 controlled 45s
2 8 6 controlled 45s
3 8 6 controlled 45s
[J] – Cross over step Get Up Reach
Set reps Tempo Rest
1 6 controlled 2m
2 6 controlled 2m
3 6 controlled 2m
Cool Down Blocks
Cool Down Block
Horizontal
RP – Half Knee rest
Set time
1 30s
2 60s

[J] – UMT/LMT Strength 1.

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
[J] – Warm-Up Sequence (lower body)
For the lower body 1. Rub & scrub (inner&outer thighs, glutes) 2. Press the hand into the knee for 3s and rest 3. Breath - 2s breath IN - 1s breath out 4. Dynamic knee circles
Set Time
1 4m h:m:s

Workout Blocks

Working Block
Giant Set x 3

LMT
[J] – Split Squat, Medial Ground Shift
reps 8
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
2 8 Heavy Controlled 30s (h:m:s)
3 8 Heavy Controlled 30s (h:m:s)
reps 8
Tempo controlled
Rest 40s
Set Reps Tempo Rest
1 8 Controlled 40s (h:m:s)
2 8 Controlled 40s (h:m:s)
3 8 Controlled 40s (h:m:s)
LMT
[J] – Swing to Lateral Lunge, Lift
reps 8
weight_kgs 6
Tempo controlled
Rest 45s
Set Reps Weight Tempo Rest
1 8 6 kgs Controlled 45s (h:m:s)
2 8 6 kgs Controlled 45s (h:m:s)
3 8 6 kgs Controlled 45s (h:m:s)

Stay low when shifting

UMT
[J] – Cross over step Get Up Reach
reps 6
Tempo controlled
Rest 2m
Set Reps Tempo Rest
1 6 Controlled 2m (h:m:s)
2 6 Controlled 2m (h:m:s)
3 6 Controlled 2m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR UMT
RP – Half Knee rest
Stretches the inner leg/hip, the quads, low and upper back
Set Time
1 30s h:m:s
2 60s h:m:s

60s both sides