LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warm-Up Block
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time Rest
1 3 minutes NO
ViPR PRO Step w/ Type 1 Shift
Set reps weight_kgs Tempo Rest
1 10 6 controlled NO
[J] – 90/90 Windmill to Step
Set reps Tempo Rest
1 12 controlled NO
Workout Blocks
Strength Endurance 1.: ULT/UMT
Giant Set x 3
Deep “On Spot” Skater
Set time Tempo Rest
1 40 seconds controlled 30s
2 40 seconds controlled 30s
3 40 seconds controlled 30s
J – Lizard Crawl
Set time Tempo Rest
1 40 seconds controlled 30s
2 40 seconds controlled 30s
3 40 seconds controlled 30s
Deep Lateral Sways
Set time Tempo Rest
1 40 seconds controlled 30s
2 40 seconds controlled 30s
3 40 seconds controlled 30s
Deep Posterior Lunge
Set time Tempo Rest
1 40s controlled 1 minute
2 40s controlled 1 minute
3 40s controlled 1 minute
Cool Down Blocks
Cool-Down Block
Superset x 1
Ankle Squash with Lateral breathing RP
Set time
1 1 minute each side
RP – Half Knee rest
Set time
1 1 minute each side

Strength Endurance 1: ULT/UMT

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

Strength Endurance is about recruiting and maintaining muscular contraction for an extended period of time with minimal rest between the exercises.

#onlythebestrepscount

Warm-Up Blocks

Warm-Up Block
Horizontal Loading

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time Rest
1 3 minutes h:m:s NO (h:m:s)
LMT
ViPR PRO Step w/ Type 1 Shift
Set Reps Weight Tempo Rest
1 10 6 kgs Controlled NO (h:m:s)
UMT
[J] – 90/90 Windmill to Step
Set Reps Tempo Rest
1 12 Controlled NO (h:m:s)

Workout Blocks

Strength Endurance 1.: ULT/UMT
Giant Set x 3

ULT
Deep “On Spot” Skater
time 40 seconds
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 40 seconds h:m:s Controlled 30s (h:m:s)
2 40 seconds h:m:s Controlled 30s (h:m:s)
3 40 seconds h:m:s Controlled 30s (h:m:s)

Stay low the entire time

UMT
J – Lizard Crawl
time 40 seconds
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 40 seconds h:m:s Controlled 30s (h:m:s)
2 40 seconds h:m:s Controlled 30s (h:m:s)
3 40 seconds h:m:s Controlled 30s (h:m:s)

Stay as low as you can

UMT
Deep Lateral Sways
time 40 seconds
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 40 seconds h:m:s Controlled 30s (h:m:s)
2 40 seconds h:m:s Controlled 30s (h:m:s)
3 40 seconds h:m:s Controlled 30s (h:m:s)

Keep spine long

ULT
Deep Posterior Lunge
time 40s
Tempo controlled
Rest 1 minute
Set Time Tempo Rest
1 40s h:m:s Controlled 1 minute (h:m:s)
2 40s h:m:s Controlled 1 minute (h:m:s)
3 40s h:m:s Controlled 1 minute (h:m:s)

Cool Down Blocks

Cool-Down Block
Superset x 1

LAR ULT
Ankle Squash with Lateral breathing RP
time 1 minute each side
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 1 minute each side h:m:s
GAR UMT
RP – Half Knee rest
time 1 minute each side
Stretches the inner leg/hip, the quads, low and upper back
Set Time
1 1 minute each side h:m:s