LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Tri-Set x 2
Thoracic spine archer mobility
Set reps
1 10 each side
2 10 each side
Hip Flexor to hamstring stretch
Set reps
1 10 each side
2 10 each side
Shoulder CAR’s
Set reps
1 8 each direction, each side
2 8 each direction, each side
Workout Blocks
Activation
Tri-Set x 3
Inchworm with shoulder taps
Set reps Rest
1 8 0
2 8 0
3 8 0
Lateral Shuffle to floor tap
Set time Rest
1 45 seconds 15 seconds
2 45 seconds 15 seconds
3 45 seconds 15 seconds
Lateral Crawl
Set time Rest
1 30 seconds 15 seconds
2 30 seconds 15 seconds
3 30 seconds 15 seconds
Cardio
Tri-Set x 4
Stationary Bike
Set time intensity Tempo Rest
1 2 minutes 8 fast 60 seconds
2 2 minutes 8 fast 60 seconds
3 2 minutes 8 fast 60 seconds
4 2 minutes 8 fast 60 seconds
Rower
Set time intensity Tempo Rest
1 60 seconds 7 controlled 30 seconds
2 60 seconds 7 controlled 30 seconds
3 60 seconds 7 controlled 30 seconds
4 60 seconds 7 controlled 30 seconds
Yoga Push Up
Set reps
1 5
2 5
3 5
4 5
Cool Down Blocks
Cool Down Block
Horizontal
Functional Breathing
Set reps
1 2 minutes

Robbie’s Day 3

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

Day 3: A little more cardio, a bit of strength to finish off.

Warm-Up Blocks

Warmup Block
Tri-Set x 2

UMT
Thoracic spine archer mobility
reps 10 each side
Lying on your side, lift your top knee to 90 degrees and lower to the floor Reach your arms straight out in front Keeping your bottom arm and shoulder planted, open the top arm across the body to the other side You want to feel a stretch through your upper back Do not let the top knee lift throughout the movement Reset and repeat
Set Reps
1 10 each side
2 10 each side
ULT
Hip Flexor to hamstring stretch
reps 10 each side
Start in a half kneeling position with the spine upright Push the pelvis forward without arching the spine Then push the hips back and drop the chest towards the front knee
Set Reps
1 10 each side
2 10 each side
ULT
Shoulder CAR’s
reps 8 each direction, each side
Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.
Set Reps
1 8 each direction, each side
2 8 each direction, each side

Workout Blocks

Activation
Tri-Set x 3

ULT
Inchworm with shoulder taps
reps 8
Rest 0
Start in a tall standing position Reach hands towards the floor as far as you can without bending at the knee Walk hands out into a push up position Keeping the hips as still as possible, reach and tap opposite shoulder Once you have completed the taps, walk your hands back in and stand Repeat
Set Reps Rest
1 8 0 (h:m:s)
2 8 0 (h:m:s)
3 8 0 (h:m:s)
UMT
Lateral Shuffle to floor tap
time 45 seconds
Rest 15 seconds
Lateral Shuffle to floor tap
Set Time Rest
1 45 seconds h:m:s 15 seconds (h:m:s)
2 45 seconds h:m:s 15 seconds (h:m:s)
3 45 seconds h:m:s 15 seconds (h:m:s)
UMT
Lateral Crawl
time 30 seconds
Rest 15 seconds
Set Time Rest
1 30 seconds h:m:s 15 seconds (h:m:s)
2 30 seconds h:m:s 15 seconds (h:m:s)
3 30 seconds h:m:s 15 seconds (h:m:s)

Cardio
Tri-Set x 4

LLT
Stationary Bike
time 2 minutes
intensity 8
Tempo fast
Rest 60 seconds
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity Tempo Rest
1 2 minutes h:m:s 8 RPE Fast 60 seconds (h:m:s)
2 2 minutes h:m:s 8 RPE Fast 60 seconds (h:m:s)
3 2 minutes h:m:s 8 RPE Fast 60 seconds (h:m:s)
4 2 minutes h:m:s 8 RPE Fast 60 seconds (h:m:s)
LLT
Rower
time 60 seconds
intensity 7
Tempo controlled
Rest 30 seconds
Rowing Machine (Ergometer)
Set Time Intensity Tempo Rest
1 60 seconds h:m:s 7 RPE Controlled 30 seconds (h:m:s)
2 60 seconds h:m:s 7 RPE Controlled 30 seconds (h:m:s)
3 60 seconds h:m:s 7 RPE Controlled 30 seconds (h:m:s)
4 60 seconds h:m:s 7 RPE Controlled 30 seconds (h:m:s)
ULT
Yoga Push Up
reps 5
Lie face down hands a comfortable width at shoulder height. Take a diaphragmatic breath and draw your belly button inwards. Exhale through pursed lips pushing yourself up to a plank position keeping your head and spine in alignment Once in the tall plank position, pike your hips back and reach through your shoulder blades Inhale as you lower back to the ground. Repeat for the prescribed number of reps
Set Reps
1 5
2 5
3 5
4 5

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Functional Breathing
Recovery breathing protocol
Set Reps
1 2 minutes