LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Rella's strength warm up Block

Giant Set x 1

Rower 1 x 10

Set	time
1	10

Reverse Lunge w/ OH Reach 1 x 10

Set	reps
1	10

World’s Greatest Stretch 1 x 10

Set	reps
1	10

DB Multi-planar Lunge with Reaches 1 x 10

Set	reps
1	10

Workout Blocks

Rella's Leg superset

Superset x 3

DB Squat to clean 3 x 10

Set	reps	load
1	10	heavy
2	10	heavy
3	10	heavy

DB Transverse Lunge Shoulder Carry 3 x 10

Set	reps	load
1	10	heavy
2	10	heavy
3	10	heavy

Rella's Upper body superset

Superset x 3

DB Lawnmower Row 3 x 10

Set	reps	load
1	10	heavy
2	10	heavy
3	10	heavy

DB Bench Press 3 x 10

Set	reps	load
1	10	heavy
2	10	heavy
3	10	heavy

Cool Down Blocks

Cool Down Block

Horizontal

Side Lying 90-90 1 x 5 each side

Set	reps
1	5 each side

Weighted Belly Breathing 1 x 2 mins

Set	time
1	2 mins

Rella’s Active Worker Strength Endurance

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

A session for an active worker eg, builder, storeman, factory

Warm-Up Blocks

Rella's strength warm up Block
Giant Set x 1

Full body warm up

LLT
Rower

time 10

Rowing Machine (Ergometer)

Set	Time
1	10 h:m:s

ULT
Reverse Lunge w/ OH Reach

reps 10

Set	Reps
1	10

UMT
World’s Greatest Stretch

reps 10

Set	Reps
1	10

LMT
DB Multi-planar Lunge with Reaches

reps 10

Set	Reps
1	10

Workout Blocks

Rella's Leg superset
Superset x 3

strength for the legs to pick up items

LLT
DB Squat to clean

reps 10

load heavy

Set	Reps	Load
1	10	Heavy
2	10	Heavy
3	10	Heavy

LMT
DB Transverse Lunge Shoulder Carry

reps 10

load heavy

Set	Reps	Load
1	10	Heavy
2	10	Heavy
3	10	Heavy

Rella's Upper body superset
Superset x 3

upper body strength to lift

LMT
DB Lawnmower Row

reps 10

load heavy

Set	Reps	Load
1	10	Heavy
2	10	Heavy
3	10	Heavy

LLT
DB Bench Press

reps 10

load heavy

Set	Reps	Load
1	10	Heavy
2	10	Heavy
3	10	Heavy

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90

Set	Reps
1	5 each side

GAR LLT
Weighted Belly Breathing

Set	Time
1	2 mins h:m:s

Warm-Up Blocks

Rella's strength warm up Block Giant Set x 1

LLT Rower time 10

ULT Reverse Lunge w/ OH Reach reps 10

UMT World’s Greatest Stretch reps 10

LMT DB Multi-planar Lunge with Reaches reps 10

Workout Blocks

Rella's Leg superset Superset x 3

LLT DB Squat to clean reps 10 load heavy

LMT DB Transverse Lunge Shoulder Carry reps 10 load heavy

Rella's Upper body superset Superset x 3

LMT DB Lawnmower Row reps 10 load heavy

LLT DB Bench Press reps 10 load heavy

Cool Down Blocks

Cool Down Block Horizontal Loading

UMT Side Lying 90-90

GAR LLT Weighted Belly Breathing

Rella's strength warm up Block
Giant Set x 1

LLT
Rower

time 10

ULT
Reverse Lunge w/ OH Reach

reps 10

UMT
World’s Greatest Stretch

reps 10

LMT
DB Multi-planar Lunge with Reaches

reps 10

Rella's Leg superset
Superset x 3

LLT
DB Squat to clean

reps 10

load heavy

LMT
DB Transverse Lunge Shoulder Carry

reps 10

load heavy

Rella's Upper body superset
Superset x 3

LMT
DB Lawnmower Row

reps 10

load heavy

LLT
DB Bench Press

reps 10

load heavy

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90

GAR LLT
Weighted Belly Breathing