Novice Fundamental Movement Strength [Full Body]
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Novice Fundamental Movement Strength Circuit 1
Circuit
x 2
Complete one set of each exercise with 30 sec of rest in-between each exercise.
Rest 1-2 min and complete a second round.
Move slow with strict attention to form.
LLT
Lat Pulldown Wide Grip
reps
12
Tempo
controlled
Rest
30 sec
reps
12
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Controlled | 30 sec (h:m:s) |
ULT
TRX Assisted Squat
reps
12
Tempo
controlled
Rest
30 sec
reps
12
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Controlled | 30 sec (h:m:s) |
ULT
Elevated Push Up
reps
12
Tempo
controlled
Rest
30 sec
reps
12
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Controlled | 30 sec (h:m:s) |
ULT
Glute Bridge
reps
12
Tempo
controlled
Rest
30 sec
reps
12
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Controlled | 30 sec (h:m:s) |
ULT
Child’s Pose to Cobra
reps
12
Tempo
controlled
Rest
0
reps
12
Tempo
controlled
Rest
0
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 0 (h:m:s) |
| 2 | 12 | Controlled | 0 (h:m:s) |
LLT
Dead Bug
reps
12
Tempo
controlled
Rest
30 sec
reps
12
Tempo
controlled
Rest
30 sec
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 12 | Controlled | 30 sec (h:m:s) |
| 2 | 12 | Controlled | 30 sec (h:m:s) |