Set	time
1	2 mins

Set	time	load	Tempo	Rest
1	20 Sec	heavy	controlled	10 Sec
2	20 Sec	heavy	controlled	10 Sec
3	20 Sec	heavy	controlled	10 Sec
4	20 Sec	heavy	controlled	10 Sec

Set	time	intensity	Tempo	Rest
1	20 Sec	Moderate to Quick	controlled	10 Sec
2	20 Sec	Moderate to Quick	controlled	10 Sec
3	20 Sec	Moderate to Quick	controlled	10 Sec
4	20 Sec	Moderate to Quick	controlled	10 Sec

Set	time	load	Tempo	Rest
1	20 Sec	heavy	controlled	10 Sec
2	20 Sec	heavy	controlled	10 Sec
3	20 Sec	heavy	controlled	10 Sec
4	20 Sec	heavy	controlled	10 Sec

Set	time	intensity	Tempo	Rest
1	20 Sec	Moderate to Quick	controlled	10 Sec
2	20 Sec	Moderate to Quick	controlled	10 Sec
3	20 Sec	Moderate to Quick	controlled	10 Sec
4	20 Sec	Moderate to Quick	controlled	10 Sec

Set	time	load	Tempo	Rest
1	20 Sec	heavy	controlled	10 Sec
2	20 Sec	heavy	controlled	10 Sec
3	20 Sec	heavy	controlled	10 Sec
4	20 Sec	heavy	controlled	10 Sec

Set	time	intensity	Tempo	Rest
1	20 Sec	Moderate	controlled	10 Sec
2	20 Sec	Moderate	controlled	10 Sec
3	20 Sec	Moderate	controlled	10 Sec
4	20 Sec	Moderate	controlled	10 Sec

Set	time	load	Tempo	Rest
1	20 Sec	heavy	controlled	10 Sec
2	20 Sec	heavy	controlled	10 Sec
3	20 Sec	heavy	controlled	10 Sec
4	20 Sec	heavy	controlled	10 Sec

Set	time	intensity	Tempo	Rest
1	20 Sec	Moderate	controlled	10 Sec
2	20 Sec	Moderate	controlled	10 Sec
3	20 Sec	Moderate	controlled	10 Sec
4	20 Sec	Moderate	controlled	10 Sec

Set	time	intensity	Tempo	Rest
1	4 Minutes	Moderate	controlled	Cooldown Block

LD – HISS – Tabata (HL/CIR)

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This session targets your whole body’s capacity to work at a High Intensity effort for a continuos period of time.
Using Dumbbells and ViPR PRO (Moderate to Heavy Load) and body weight exercises, this workout will help improve cardio respiratory function, anaerobic endurance and work load capacity.

If required add in a short rest of up to 1 minute between last circuit and flow.

The session is designed to be a quick and fun workout.
Total work tiem 20 min

Warm-Up Blocks

Dynamic and 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

Dynamic drills to activate and prepare for high intensity training and or classes

Run

Set	Time
1	2 mins 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
Unilateral Vertical Skip

Develops bottom to top coordination and enhances acceleration and quickness at push off moving in the forward direction.

Set	Time
1	2 min h:m:s

ULT
Unilateral Horizontal Skip

Develops acceleration and quickness at push off moving in the forward direction.

Set	Reps
1	2 min

UMT
Lateral Lunge to Skip

Set	Reps
1	10 ea

ULT
Crab Single Leg Squat

Set	Reps
1	8

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

ULT
Child’s Pose to Cobra

Set	Reps
1	8

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

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

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

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	10

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

LMT
MB Rotational Wall Ward

Set	Reps
1	6

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

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

LD – HISS – Tabata UMT/LMT
Horizontal Loading

Workout comprises of 2 exercies in 4Q
Perform each exercise 4 times before moving onto the next exercise
20 sec work / 10 sec rest

LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift

Set	Time	Load	Tempo	Rest
1	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)

UMT
LD – UMT – lateral Bear Crawl with Elevated Birddog

Set	Time	Intensity	Tempo	Rest
1	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)

Regression - Allow Kees to come to floor to complete Brid Dog

LD – HISS – Tabata UMT/LMT Circuit
Circuit x 4

Continuing with the same 2 exercises now perform them alternating for the 4 sets
still continuing 20 sec working / 10 sec rest

LMT
ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift

time 20 Sec

load heavy

Tempo controlled

Rest 10 Sec

Set	Time	Load	Tempo	Rest
1	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)

UMT
LD – UMT – lateral Bear Crawl with Elevated Birddog

time 20 Sec

intensity Moderate to Quick

Tempo controlled

Rest 10 Sec

Set	Time	Intensity	Tempo	Rest
1	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Moderate To Quick RPE	Controlled	10 Sec (h:m:s)

regression- Allow Knees to coem to floor for the Bird dog.

LD – HISS – Tabata ULT/LLT
Horizontal Loading

Workout comprises of 2 exercies in 4Q
Perform each exercise 4 times before moving onto the next exercise
20 sec work / 10 sec rest

LLT
DB Squat to Curl to Press

Set	Time	Load	Tempo	Rest
1	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)

ULT
LD – ULT – Single Leg Squat to Plank

Standing on one leg,Squat as low as yo can then bend at the hips and plant your hands on the floor, shoulder-width apart, a couple of inches in front of your foot. Walk your hands forward until your body is in a sing-leg pushup position. Now reverse the entire movement and return to standing. Continue alternating sides.

Set	Time	Intensity	Tempo	Rest
1	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)

LD – HISS – Tabata ULT/LLT Circuit
Circuit x 4

Continuing with the same 2 exercises now perform them alternating for the 4 sets
still continuing 20 sec working / 10 sec rest

LLT
DB Squat to Curl to Press

time 20 Sec

load heavy

Tempo controlled

Rest 10 Sec

Set	Time	Load	Tempo	Rest
1	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Heavy	Controlled	10 Sec (h:m:s)

ULT
LD – ULT – Single Leg Squat to Plank

time 20 Sec

intensity Moderate

Tempo controlled

Rest 10 Sec

Set	Time	Intensity	Tempo	Rest
1	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
2	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
3	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)
4	20 Sec h:m:s	Moderate RPE	Controlled	10 Sec (h:m:s)

LD – HISS AMRAPs
Horizontal Loading

Perfom Flow for as many times through as possible for the 4 minute duration.

Find a good rythmn and timing to suit the your ability for htis flow and the load, ensuring good form for the movements.

LMT
Farmboy Flow

Set	Time	Intensity	Tempo	Rest
1	4 Minutes h:m:s	Moderate RPE	Controlled	Cooldown Block (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Do this cool down to enhance your recovery from sprints and plyos and high intensity workout and or classes

ULT
IR Active Hamstring Stretch

Set	Reps
1	10 ea

LAR
Self-Massage: Quadriceps

"How-to" self-massage for the Quads

Set	Time
1	2 min h:m:s

ULT
Self Massage: Foam Roll Inner Thigh

Set	Time
1	2 min h:m:s

LAR
Self-Massage: Lower Leg

"How-to" on Self-Massage for the Lower Leg

Set	Time
1	2 min h:m:s

LAR
Self-Massage: Foot

"How-to" self-massage for the feet

Set	Time
1	2 min h:m:s

LAR ULT
Seated Midfoot Spiral Stretch/Massage

This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.

Set	Time
1	2 min h:m:s

UMT
Side Lying 90-90

Set	Reps
1	2 min each

GAR ULT
Contrast Bath or Shower: Cold->Hot Immersion

The Cold Immersion to Hot Immersion or contrast bath/shower is used to help deliver nutrients to the body by enhancing fluid dynamics and help enhance the lymphatic system to remove wastes from training. Use as a part of a recovery day, not between competitive events or during multiple events in a day. Can be used at the end of a training session if it's the last thing you do that day. PROTOCOL: 1 min Cold (50F): 1 minute Hot(104F)- End after Hot 7 times

Set	Reps
1	7

Warm-Up Blocks

Dynamic and 7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

Run

ULT Unilateral Vertical Skip

ULT Unilateral Horizontal Skip

UMT Lateral Lunge to Skip

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

LD – HISS – Tabata UMT/LMT Horizontal Loading

LMT ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift

UMT LD – UMT – lateral Bear Crawl with Elevated Birddog

LD – HISS – Tabata UMT/LMT Circuit Circuit x 4

LMT ViPR PRO [SC 2/3]: Rotational Split Squat, DeadShlift time 20 Sec load heavy Tempo controlled Rest 10 Sec

UMT LD – UMT – lateral Bear Crawl with Elevated Birddog time 20 Sec intensity Moderate to Quick Tempo controlled Rest 10 Sec

LD – HISS – Tabata ULT/LLT Horizontal Loading

LLT DB Squat to Curl to Press

ULT LD – ULT – Single Leg Squat to Plank

LD – HISS – Tabata ULT/LLT Circuit Circuit x 4

LLT DB Squat to Curl to Press time 20 Sec load heavy Tempo controlled Rest 10 Sec

ULT LD – ULT – Single Leg Squat to Plank time 20 Sec intensity Moderate Tempo controlled Rest 10 Sec

LD – HISS AMRAPs Horizontal Loading

LMT Farmboy Flow