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

HIIT #1

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 6:00 h:m:s
LMT
LMT Band Type 2 rotation
LMT Band Type 2 spine rotation.
Set Reps
1 6
2 4
LAR UMT
Prone T-Spine Rotation
Set Reps
1 12
2 12
LMT
ViPR PRO Side Squat+ Type 1 rotation
LMT Side squat+ Type 1 coupled spinal rotation + forced inhalation/exhalation or percussive forced exhalation.
Set Reps
1 6
2 4
LLT
Band OH Walk
Set Reps
1 8
2 6
ULT
UMT Hip Hinge
Set Reps
1 8
2 6

Workout Blocks

Working Block
Circuit x 4

LLT
ViPR PRO LLT Lunge/OH Shift V1
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)
LMT
ViPR PRO LMT G2S/Offset
time 30s
Rest 20s
Set Time Rest
1 30s h:m:s 20s (h:m:s)
2 30s h:m:s 20s (h:m:s)
3 30s h:m:s 20s (h:m:s)
4 30s h:m:s 20s (h:m:s)
LMT
ViPR PRO LMT Ice Skater/Front carry
time 30s
Set Time
1 30s h:m:s
2 30s h:m:s
3 30s h:m:s
4 30s h:m:s

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time
1 2:00m h:m:s