LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Alternating Pigeon
Set reps Tempo Rest
1 5 per side controlled as needed
Half Kneeling 3 Point Get Up
Set reps Tempo Rest
1 10 per side controlled as needed
Bracing (wall) lateral step w/varied hands
Set reps intensity Tempo
1 30 sec per side hard push controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo Rest
1 5 per side controlled as needed
Workout Blocks
Working Block
Circuit x 2
G2S: uni hand bridge w/Same Side leg rotational step thru
Set reps Tempo Rest
1 5 per side controlled as needed
2 5 per side controlled as needed
Set reps Tempo Rest
1 5 per side controlled as needed
2 5 per side controlled as needed
Bear Crawl Forward/reverse
Set reps intensity Tempo Rest
1 5 round trips low knees! controlled as needed
2 5 round trips low knees! controlled as needed
Set reps Rest
1 5e as needed
2 5e as needed
Uni Squat RFE (rear foot elevated)
Set reps Tempo Rest
1 10e slow as needed
2 10e slow as needed

Nathan Chaze home program A

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

Focusing on fundamental Strength, Power and Dynamic Mobility

Warm-Up Blocks

Warmup Block
Horizontal Loading

one set each, to prep the system

UMT
Alternating Pigeon
Set Reps Tempo Rest
1 5 per side Controlled as needed (h:m:s)
ULT
Half Kneeling 3 Point Get Up
Set Reps Tempo Rest
1 10 per side Controlled as needed (h:m:s)
UMT
Bracing (wall) lateral step w/varied hands
Set Reps Intensity Tempo
1 30 sec per side Hard Push RPE Controlled

hod push into the wall for 3-4 sec each (should get 5-6 reps per side in 30 sec)...Keep both feet aimed straight ahead

UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo Rest
1 5 per side Controlled as needed (h:m:s)

Workout Blocks

Working Block
Circuit x 2

UMT
G2S: uni hand bridge w/Same Side leg rotational step thru
reps 5 per side
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 5 per side Controlled as needed (h:m:s)
2 5 per side Controlled as needed (h:m:s)
reps 5 per side
Tempo controlled
Rest as needed
Set Reps Tempo Rest
1 5 per side Controlled as needed (h:m:s)
2 5 per side Controlled as needed (h:m:s)

land silently and hold landing pose for 3 sec, reset for next rep

ULT
Bear Crawl Forward/reverse
reps 5 round trips
intensity low knees!
Tempo controlled
Rest as needed
Set Reps Intensity Tempo Rest
1 5 round trips Low Knees! RPE Controlled as needed (h:m:s)
2 5 round trips Low Knees! RPE Controlled as needed (h:m:s)

3-4 steps per hand forward, match that reverse, take a 3 sec rest if you must

Keep knees low!

reps 5e
Rest as needed
Set Reps Rest
1 5e as needed (h:m:s)
2 5e as needed (h:m:s)

hold for 10sec, switch sides, repeat x 5 each

keep hips up and forward, top shoulder blade pulled back

ULT
Uni Squat RFE (rear foot elevated)
reps 10e
Tempo slow
Rest as needed
Set Reps Tempo Rest
1 10e Slow as needed (h:m:s)
2 10e Slow as needed (h:m:s)