LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Beginner Strength – Preg. 1st Tri – Squat-press, Squat Walkout
Horizontal
MB Squat to Press
Set reps load Tempo Rest
1 10 moderate controlled 60 seconds
2 10 moderate controlled 60 seconds
3 10 moderate controlled 60 seconds
Squat to Plank Walkout
Set reps weight_lbs Tempo Rest
1 8-10 BW controlled 60 seconds
2 8-10 BW controlled 60 seconds
3 8-10 BW controlled 60 seconds
Beginner Strength – Preg. 1st Tri – Chest Press, Pushup
Horizontal
Machine Chest Press
Set reps load Tempo Rest
1 10 moderate controlled 60 seconds
2 10 moderate controlled 60 seconds
3 10 moderate controlled 60 seconds
Knee Pushups
Set reps weight_lbs Tempo Rest
1 8-10 BW controlled 60 seconds
2 8-10 BW controlled 60 seconds
3 8-10 BW controlled 60 seconds
Beginner Strength – Preg. 1st Tri – Lunge, Step up
Horizontal
Dumbbell Reverse Lunge
Set reps load Tempo Rest
1 10 moderate controlled 60 seconds
2 10 moderate controlled 60 seconds
3 10 moderate controlled 60 seconds
Ipsilateral Kettlebell Front Rack Step Up
Set reps load Tempo Rest
1 8-10 light controlled 60 seconds
2 8-10 light controlled 60 seconds
3 8-10 light controlled 60 seconds

Strength – Preg. 1st Tri. – Squat, Push, Press, Lunge, Step

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

Workout Blocks

Beginner Strength – Preg. 1st Tri – Squat-press, Squat Walkout
Horizontal Loading

LLT
MB Squat to Press
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60 seconds (h:m:s)
2 10 Moderate Controlled 60 seconds (h:m:s)
3 10 Moderate Controlled 60 seconds (h:m:s)
ULT
Squat to Plank Walkout
Set Reps Weight Tempo Rest
1 8-10 BW lbs Controlled 60 seconds (h:m:s)
2 8-10 BW lbs Controlled 60 seconds (h:m:s)
3 8-10 BW lbs Controlled 60 seconds (h:m:s)

Beginner Strength – Preg. 1st Tri – Chest Press, Pushup
Horizontal Loading

LLT
Machine Chest Press
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60 seconds (h:m:s)
2 10 Moderate Controlled 60 seconds (h:m:s)
3 10 Moderate Controlled 60 seconds (h:m:s)
ULT
Knee Pushups
Set Reps Weight Tempo Rest
1 8-10 BW lbs Controlled 60 seconds (h:m:s)
2 8-10 BW lbs Controlled 60 seconds (h:m:s)
3 8-10 BW lbs Controlled 60 seconds (h:m:s)

Beginner Strength – Preg. 1st Tri – Lunge, Step up
Horizontal Loading

LLT
Dumbbell Reverse Lunge
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60 seconds (h:m:s)
2 10 Moderate Controlled 60 seconds (h:m:s)
3 10 Moderate Controlled 60 seconds (h:m:s)
LLT
Ipsilateral Kettlebell Front Rack Step Up
Set Reps Load Tempo Rest
1 8-10 Light Controlled 60 seconds (h:m:s)
2 8-10 Light Controlled 60 seconds (h:m:s)
3 8-10 Light Controlled 60 seconds (h:m:s)