LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Cardio
Horizontal
Treadmill
Set time intensity Tempo
1 10-15 3-5 controlled
Workout Blocks
Core - Drills
Circuit x 3
Basic plank [MC]
Set time intensity Hold Rest
1 30s 6-8 30s
2 30s 6-8 30s
3 30s 6-8 30s
Side Plank Hold
Set time intensity Hold Rest
1 1m 6-8 30s
2 1m 6-8 30s
3 1m 6-8 30s
Genie Abs
Set reps intensity Tempo Rest
1 10 6-8 fast 30s
2 10 6-8 fast 30s
3 10 6-8 fast 30s
Cross Body V Ups
Set reps intensity Tempo Rest
1 10 6-8 fast 30s
2 10 6-8 fast 30s
3 10 6-8 fast 30s
Core Bicycle Crunch [MS]
Set reps intensity Tempo Rest
1 10 6-8 fast 30s
2 10 6-8 fast 30s
3 10 6-8 fast 30s
Recovery Carleigh Fernandez
Horizontal
Foam Roll Lats [MC]
Set time intensity
1 30s 2-3
2 30s 2-3
Pec Release with Lacrosse Ball [MS]
Set time intensity
1 30s 2-3
2 30s 2-3
Hypervolt on Shoulders/arms [MS]
Set time intensity
1 30s 2-3
2 30s 2-3
Bar Shoulder Extension Stretch [MS]
Set time intensity
1 40s 2-3
2 40s 2-3
TRX Pectoralis Stretch [MS]
Set time intensity
1 40s 2-3
2 40s 2-3
Dead Hang – Pull Up Bar
Set time intensity
1 40s 2-3
2 40s 2-3

Cardio + Abs + Recovery Upper Body (Carleigh Fernandez) [MS]

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

Warm-Up Blocks

Cardio
Horizontal Loading

Duration: 10-15m
Resistance: Light-Moderate
RPE: 3-5/10
Info: 20s fast walking, 40s slow walking

ULT
Treadmill
Set Time Intensity Tempo
1 10-15 h:m:s 3-5 RPE Controlled

Workout Blocks

Core - Drills
Circuit x 3

For side plank, both sides are one set

ULT
Basic plank [MC]
time 30s
intensity 6-8
Hold
Rest 30s
Set Time Intensity Hold Rest
1 30s h:m:s 6-8 RPE h:m:s 30s (h:m:s)
2 30s h:m:s 6-8 RPE h:m:s 30s (h:m:s)
3 30s h:m:s 6-8 RPE h:m:s 30s (h:m:s)
ULT
Side Plank Hold
time 1m
intensity 6-8
Hold
Rest 30s
Set Time Intensity Hold Rest
1 1m h:m:s 6-8 RPE h:m:s 30s (h:m:s)
2 1m h:m:s 6-8 RPE h:m:s 30s (h:m:s)
3 1m h:m:s 6-8 RPE h:m:s 30s (h:m:s)
LLT
Genie Abs
reps 10
intensity 6-8
Tempo fast
Rest 30s
Set Reps Intensity Tempo Rest
1 10 6-8 RPE Fast 30s (h:m:s)
2 10 6-8 RPE Fast 30s (h:m:s)
3 10 6-8 RPE Fast 30s (h:m:s)
LMT
Cross Body V Ups
reps 10
intensity 6-8
Tempo fast
Rest 30s
Set Reps Intensity Tempo Rest
1 10 6-8 RPE Fast 30s (h:m:s)
2 10 6-8 RPE Fast 30s (h:m:s)
3 10 6-8 RPE Fast 30s (h:m:s)
Core Bicycle Crunch [MS]
reps 10
intensity 6-8
Tempo fast
Rest 30s
Set Reps Intensity Tempo Rest
1 10 6-8 RPE Fast 30s (h:m:s)
2 10 6-8 RPE Fast 30s (h:m:s)
3 10 6-8 RPE Fast 30s (h:m:s)

Recovery Carleigh Fernandez
Horizontal Loading

Release tensions in the muscles, fascia, and connective tissue to reduce stiffness and improve circulation.

ULT
Foam Roll Lats [MC]
Set Time Intensity
1 30s h:m:s 2-3 RPE
2 30s h:m:s 2-3 RPE
LAR ULT
Pec Release with Lacrosse Ball [MS]
Set Time Intensity
1 30s h:m:s 2-3 RPE
2 30s h:m:s 2-3 RPE
Hypervolt on Shoulders/arms [MS]
Set Time Intensity
1 30s h:m:s 2-3 RPE
2 30s h:m:s 2-3 RPE
LAR
Bar Shoulder Extension Stretch [MS]
Set Time Intensity
1 40s h:m:s 2-3 RPE
2 40s h:m:s 2-3 RPE
LAR
TRX Pectoralis Stretch [MS]
Set Time Intensity
1 40s h:m:s 2-3 RPE
2 40s h:m:s 2-3 RPE
ULT
Dead Hang – Pull Up Bar
Set Time Intensity
1 40s h:m:s 2-3 RPE
2 40s h:m:s 2-3 RPE