LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Blocks
Bodyweight Workout
Horizontal
Air Squat on Box
Set reps Tempo Rest
1 15 controlled 30 seconds
2 15 controlled 30 seconds
3 15 controlled 30 seconds
Standing Calf Raises
Set reps Tempo Rest
1 10 controlled 30 s
2 10 controlled 30 s
3 10 controlled 30 s
Activation – Wall Walk Out
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
3 10 controlled 30s
Standing Glute Kickbacks
Set reps Tempo Rest
1 10 controlled 30 seconds
2 10 controlled 30 seconds
3 10 controlled 30 seconds
Hip Bridge
Set reps Tempo Rest
1 10 controlled 30 S
2 10 controlled 30 S
3 10 controlled 30 S
Split Stance Row – Kettlebell
Set reps load Tempo Rest
1 10 moderate controlled 30s
2 10 moderate controlled 30s
Tall Plank with Cross Body Knee Drive
Set time Rest
1 1 Minute 30s
2 1Minute 30s
Stretches
Circuit x 1
Pelvic Rotations – Supine
Set time
1 1 Minute
Figure Four Supine Stretch
Set time
1 1 minute
Pelvic Tilts – Supine
Set time
1 1 minute

home / Gym workout 1

Work-In
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Incorporation of bodyweight workouts for stability as well as stretch and recovery. This can be done in gym or at home

Recovery Blocks

Bodyweight Workout
Horizontal Loading

Bodyweight portion of workout for stability

ULT
Air Squat on Box
Set Reps Tempo Rest
1 15 Controlled 30 seconds (h:m:s)
2 15 Controlled 30 seconds (h:m:s)
3 15 Controlled 30 seconds (h:m:s)
ULT
Standing Calf Raises
Set Reps Tempo Rest
1 10 Controlled 30 s (h:m:s)
2 10 Controlled 30 s (h:m:s)
3 10 Controlled 30 s (h:m:s)
ULT
Activation – Wall Walk Out
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
3 10 Controlled 30s (h:m:s)
ULT
Standing Glute Kickbacks
Set Reps Tempo Rest
1 10 Controlled 30 seconds (h:m:s)
2 10 Controlled 30 seconds (h:m:s)
3 10 Controlled 30 seconds (h:m:s)

3 sets each leg

ULT
Hip Bridge
Set Reps Tempo Rest
1 10 Controlled 30 S (h:m:s)
2 10 Controlled 30 S (h:m:s)
3 10 Controlled 30 S (h:m:s)
LLT
Split Stance Row – Kettlebell
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30s (h:m:s)
2 10 Moderate Controlled 30s (h:m:s)

2 sets each side

UMT
Tall Plank with Cross Body Knee Drive
Set Time Rest
1 1 Minute h:m:s 30s (h:m:s)
2 1Minute h:m:s 30s (h:m:s)

Stretches
Circuit x 1

Home/gym post workout stretches

LAR
Pelvic Rotations – Supine
time 1 Minute
Set Time
1 1 Minute h:m:s
Figure Four Supine Stretch
time 1 minute
Set Time
1 1 minute h:m:s
LAR
Pelvic Tilts – Supine
time 1 minute
Set Time
1 1 minute h:m:s