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

Legacy SSIS WBI

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

This is a moderate intensity 4Q circuit for Tae Kwan Do Black Belts as part of their macro/micro training programming for advancement testing next spring. It incorporates a 4 step warmup, 8 exercise 40s/15s circuit ending with cool down circuit and tends to be UMT/ULT focused.

Recovery Blocks

Legacy SSIS WBI Warm up
Horizontal Loading

ULT
Full Body Activation – WM
Set Reps Tempo
1 3 min Controlled
LLT
OH Squat Forced Exhalation
Set Reps Tempo
1 5 Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 5 Controlled
ULT
Child’s Pose to Cobra
Set Reps
1 10

SISS WBI circuit
Horizontal Loading

8 exercise circuit performed consecutively, 45s each, no more than 15s rest between them, for 3 sets. Maintain a light to moderate intensity throughout, keeping your HR in 140-150 range.

UMT
Rotational Squat
Set Reps Tempo
1 20s each way Controlled
LMT
Sandbell (MB) Lateral Squat Rotational Wall Ward
Set Reps Tempo
1 45s Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Time
1 45s h:m:s
DB Squat Stand to OH Press
Set Time Tempo
1 45s h:m:s Controlled

You can substitute a band instead; hold in a racked position, press as you stand.

UMT
Side Crawl
Set Time Tempo
1 5 each way for 45s h:m:s Controlled
LLT
Split Squat Hold OH MB Wall Ward
Activation and Positional Strength for the Core and Hips
Set Time Tempo
1 45s h:m:s Controlled
LMT
1.5 MB Halo
Set Reps
1 10

you can substitute a light (5-10lb) dumbbell

UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps
1 10

Alternate lateral jumps, stick and hold on third. Repeat, stick and hold on the opposite side.

Cool Down
Horizontal Loading

Perform this circuit in a controlled fashion, 45-60s each exercise. 1 or 2 sets as needed.

LLT
OH Squat Forced Exhalation
Set Reps Tempo
1 45s Slow
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 45s Slow
ULT
Crab Single Leg Squat
Set Time Tempo
1 45s h:m:s Slow
UMT
World’s Greatest Stretch
Set Reps Tempo
1 45s Slow