LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS - ULT/UMT Warmup Block - TSpine
Horizontal
Lying Extension with Lateral Flexion
Set reps
1 10
Prone T-Spine Rotation
Set reps
1 8
Elevated Underswitch
Set reps
1 8
Alternating Forward Lunge Wall Push
Set reps
1 8
AHHPS - ULT/UMT Warmup Block - Hips
Horizontal
Prisoner Runner’s Hinge
Set reps
1 10
Supine Slide Hip Decouple
Set reps
1 8
Prone Atomic Frog T1 HpDC
Set reps
1 8
Eye Tracking Lateral Lunge
Set reps
1 10
Set 1
Horizontal
[BG] Front Lunge with Rotation
Set time load
1 0:00:45 light
2 0:00:45 light
3 0:00:45 light
[BG] G2S Half Kneel to Stand
Set time Tempo Rest
1 0:00:45 explosive
2 0:00:45 explosive
3 0:00:45 explosive 0:01:00
Set 2
Horizontal
[BG] Push-up + Side Plank
Set time Tempo
1 0:00:45 controlled
2 0:00:45 controlled
3 0:00:45 controlled
[BG] Sunrise G2S
Set time Tempo
1 0:00:45 controlled
2 0:00:45 controlled
3 0:00:45 controlled
Set 3
Horizontal
[BG] Single-Arm DB Crossover Deadlift
Set time load
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate
[BG] Lawnmower Row
Set time load
1 0:00:45 moderate
2 0:00:45 moderate
3 0:00:45 moderate

[BG] Tidal Strength 3

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

Tidal Strength is a group fitness format for strength training. In each exercise, you'll see variations so that all levels can adapt the movement to their desired level of intensity.

Warm-Up Blocks

AHHPS - ULT/UMT Warmup Block - TSpine
Horizontal Loading

UMT
Lying Extension with Lateral Flexion
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Prone T-Spine Rotation
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Elevated Underswitch
Set Reps
1 8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Alternating Forward Lunge Wall Push
Set Reps
1 8

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

AHHPS - ULT/UMT Warmup Block - Hips
Horizontal Loading

ULT
Prisoner Runner’s Hinge
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LAR ULT
Supine Slide Hip Decouple
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

UMT
Eye Tracking Lateral Lunge
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Set 1
Horizontal Loading

LMT
[BG] Front Lunge with Rotation
Set Time Load
1 0:00:45 h:m:s Light
2 0:00:45 h:m:s Light
3 0:00:45 h:m:s Light
ULT
[BG] G2S Half Kneel to Stand
Set Time Tempo Rest
1 0:00:45 h:m:s Explosive (h:m:s)
2 0:00:45 h:m:s Explosive (h:m:s)
3 0:00:45 h:m:s Explosive 0:01:00 (h:m:s)

Set 2
Horizontal Loading

UMT
[BG] Push-up + Side Plank
Set Time Tempo
1 0:00:45 h:m:s Controlled
2 0:00:45 h:m:s Controlled
3 0:00:45 h:m:s Controlled
ULT
[BG] Sunrise G2S
Set Time Tempo
1 0:00:45 h:m:s Controlled
2 0:00:45 h:m:s Controlled
3 0:00:45 h:m:s Controlled

Set 3
Horizontal Loading

LMT
[BG] Single-Arm DB Crossover Deadlift
Set Time Load
1 0:00:45 h:m:s Moderate
2 0:00:45 h:m:s Moderate
3 0:00:45 h:m:s Moderate
LMT
[BG] Lawnmower Row
Set Time Load
1 0:00:45 h:m:s Moderate
2 0:00:45 h:m:s Moderate
3 0:00:45 h:m:s Moderate