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

[LG] Relative Strength- Total Body

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

Body weight Strength exercises to challenge and build strength.

Warm-Up Blocks

FD- Rub & Scrub, Foam Roll
Horizontal Loading

Fluid Dynamics to increase blood flow and circulation to the joints and muscles.

Rub and Scrub Knee
Set Reps
1 10
UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time
1 15-20s h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 30s -1 min h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
Set Reps
1 10

Dynamic Warm-Up
Horizontal Loading

Body weight dynamic stretches to mobilize the joints.

UMT
Alternating Pigeon
Set Reps
1 10
ULT
Child’s Pose to Cobra
Set Reps
1 10
LAR ULT
Upward Downward Dog
Set Reps Tempo
1 10 Controlled
ULT
Inchworm Crawl
Set Reps Tempo
1 5 Controlled
UMT
Kneeling Zig Zag G2S
Set Reps
1 5 ES

Workout Blocks

[LG] Relative Strength - Giant Set
Giant Set x 4

Perform each exercise overcoming you own body weight and building strength.

ULT
Deep Posterior Lunge
reps 10 ES
Tempo controlled
Set Reps Tempo
1 10 ES Controlled
2 10 ES Controlled
3 10 ES Controlled
4 10 ES Controlled
ULT
Prone Push-Back to Squat
reps 5
Set Reps
1 5
2 5
3 5
4 5
ULT
Neutral Grip Pull Up
reps Failure
Set Reps
1 Failure
2 Failure
3 Failure
4 Failure
UMT
G2S Forward to Lateral Lunge with Balance
reps 10
Set Reps
1 10
2 10
3 10
4 10

[LG] Relative Strength
Superset x 3

Perform each exercise overcoming you own body weight and building strength.

UMT
Half Kneeling Variable Medial Wall Ward
reps 3-5 ES
Set Reps
1 3-5 ES
2 3-5 ES
3 3-5 ES
ULT
Bird Dog
reps 10
Set Reps
1 10
2 10
3 10

Cool Down Blocks

[LG] Shoulder Recovery- Post Workout
Horizontal Loading

LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 5 ES
UMT
Foam Roll Overhead Reaches
Set Reps
1 10