LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5 controlled
2 5 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 5 controlled
2 5 controlled
G2S Forward to Lateral Lunge with Balance
Set reps Tempo
1 5 controlled
2 5 controlled
Squat to Lunge w/ OH Reach
Set reps load Tempo
1 10 light controlled
2 10 light controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 5 light controlled
2 5 light controlled
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Workout Blocks
Strength - Fundamental Strength
Circuit x 3
KB Goblet Sumo Squat
Set reps load Rest
1 10 light 60-90s
2 10 light 60-90s
3 10 light 60-90s
Lateral G2S to Crawl Up
Set reps Rest
1 5/side 60-90s
2 5/side 60-90s
3 5/side 60-90s
DB Lawnmower Row
Set reps load Rest
1 10/side light 60-90s
2 10/side light 60-90s
3 10/side light 60-90s
Elevated 1 Arm Plank with Reach
Set time Rest
1 20-30sec/side 60-90s
2 20-30sec/side 60-90s
3 20-30sec/side 60-90s
Cool Down Blocks
Cool Down - Restorative Poses
Horizontal
Ankle Squash with Lateral breathing RP
Set time
1 1min/side
Restore Childs Pose Lat Reach
Set time
1 1min/side

Wednesday – Strength and Balance Day 1

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

Strength Day 1 integrating all 4Q and focused on strengthening foundational movement patterns through mixture of muscular strength and movement strength. Includes crucial elements of squatting and ground-to-standing patterns, as well as building upper body strength through rowing (includes light demand on grip) and building scapular stability through one arm elevated plank to build toward pushing mechanics.

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
2 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 5 Controlled
2 5 Controlled
UMT
G2S Forward to Lateral Lunge with Balance
Set Reps Tempo
1 5 Controlled
2 5 Controlled
LLT
Squat to Lunge w/ OH Reach
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled

Workout Blocks

Strength - Fundamental Strength
Circuit x 3

LLT
KB Goblet Sumo Squat
reps 10
load light
Rest 60-90s
Set Reps Load Rest
1 10 Light 60-90s (h:m:s)
2 10 Light 60-90s (h:m:s)
3 10 Light 60-90s (h:m:s)
UMT
Lateral G2S to Crawl Up
reps 5/side
Rest 60-90s
Set Reps Rest
1 5/side 60-90s (h:m:s)
2 5/side 60-90s (h:m:s)
3 5/side 60-90s (h:m:s)
LMT
DB Lawnmower Row
reps 10/side
load light
Rest 60-90s
Set Reps Load Rest
1 10/side Light 60-90s (h:m:s)
2 10/side Light 60-90s (h:m:s)
3 10/side Light 60-90s (h:m:s)
ULT
Elevated 1 Arm Plank with Reach
time 20-30sec/side
Rest 60-90s
Set Time Rest
1 20-30sec/side h:m:s 60-90s (h:m:s)
2 20-30sec/side h:m:s 60-90s (h:m:s)
3 20-30sec/side h:m:s 60-90s (h:m:s)

Cool Down Blocks

Cool Down - Restorative Poses
Horizontal Loading

LAR ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
Set Time
1 1min/side h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 1min/side h:m:s