LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
4Q Mobility T-Spine/ Hips
Circuit x 2
Supine Slide Hip Decouple
Set reps Tempo
1 6 controlled
2 6 controlled
SL Bridge Ceiling Press
Set reps Tempo
1 6 controlled
2 6 controlled
[LG] Banded Sprinter Lunge Reach
Set reps Tempo
1 10 controlled
2 10 controlled
Set reps Tempo
1 10 ES controlled
2 10 ES controlled
Workout Blocks
Strength
Tri-Set x 3
[LG] DB Spanish Squats
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
[LG] KB Banded Split Squat
Set reps
1 10
2 10
3 10
Bulgarian Squat with Medial Reach
Set reps
1 10
2 10
3 10
Loaded Legs- Triset
Tri-Set x 3
[LG] DB Side Lunge Ward
Set reps
1 10
2 10
3 10
Controlled Skater
Set reps Tempo
1 20 controlled
2 20 controlled
3 20 controlled
SL Alternating Bridge (Marching)
Set reps
1 10
2 10
3 10
Cool Down Blocks
Cool Down Block
Horizontal
Pigeon Thread the Needle
Set time
1 1m ES
90-90 Supine Pose
Set reps
1 30 s

[LG] Movement Strength- Legs – Anterior Focus

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

This Functional Strength workout will focus on Dead Strength and Relative Strength, performing dead lifts, ground to stand exercises, and warding patterns. All moderate to light mode so 30 sec- 1min rest between exercises to keep stay in motion and challenge endurance.

Warm-Up Blocks

4Q Mobility T-Spine/ Hips
Circuit x 2

LAR ULT
Supine Slide Hip Decouple
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
ULT
SL Bridge Ceiling Press
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
2 6 Controlled
ULT
[LG] Banded Sprinter Lunge Reach
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
reps 10 ES
Tempo controlled
Set Reps Tempo
1 10 ES Controlled
2 10 ES Controlled

Workout Blocks

Strength
Tri-Set x 3

LLT
[LG] DB Spanish Squats
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LLT
[LG] KB Banded Split Squat
reps 10
Set Reps
1 10
2 10
3 10
UMT
Bulgarian Squat with Medial Reach
reps 10
Set Reps
1 10
2 10
3 10

Loaded Legs- Triset
Tri-Set x 3

LMT
[LG] DB Side Lunge Ward
reps 10
Set Reps
1 10
2 10
3 10
UMT
Controlled Skater
reps 20
Tempo controlled
Set Reps Tempo
1 20 Controlled
2 20 Controlled
3 20 Controlled
ULT
SL Alternating Bridge (Marching)
reps 10
Set Reps
1 10
2 10
3 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Pigeon Thread the Needle
Set Time
1 1m ES h:m:s
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 30 s