LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
ACTIVATION: High Knee March
Set time Tempo
1 30 controlled
Wall MB OH Extension
Set reps load Tempo
1 10 light controlled
Prisoner Runner’s Hinge
Set reps Tempo
1 10 controlled
Set reps Tempo
1 10 controlled
Mobility
Giant Set x 1
Stability Ball Child’s Pose
Set reps Tempo
1 8 controlled
Prone T-Spine Rotation
Set reps
1 10
Half Kneel Band Shoulder Flexion
Set reps
1 10
Workout Blocks
Push Strength Endurance
Superset x 3
DB Bench Press
Set reps load
1 15 light
2 15 moderate
3 15 light
Elevated Push Up
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Pull Strength Endurance
Superset x 3
Set reps load Tempo
1 10 light controlled
2 10 moderate controlled
3 10 moderate controlled
Lateral Pull
Set reps load Tempo
1 10 light controlled
2 10 moderate controlled
3 10 moderate controlled
Legs Strength Endurance
Superset x 3
Lateral Step Eye Tracking
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
MB Split Squat
Set reps load Tempo
1 10 light controlled
2 10 moderate controlled
3 10 moderate controlled
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps
1 10

TWF – Senior Phase 2 Endurance Strength

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

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
ACTIVATION: High Knee March
Keep elbows bent and swing arms at shoulder sockets. Feel the subtle twist of your rib cage. Stand tall and breathe in and out of your nose.
Set Time Tempo
1 30 h:m:s Controlled
LLT
Wall MB OH Extension
Set Reps Load Tempo
1 10 Light Controlled
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 10 Controlled
Set Reps Tempo
1 10 Controlled

Mobility
Giant Set x 1

LAR ULT
Stability Ball Child’s Pose
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
UMT
Prone T-Spine Rotation
reps 10
Set Reps
1 10
LLT
Half Kneel Band Shoulder Flexion
reps 10
Set Reps
1 10

Workout Blocks

Push Strength Endurance
Superset x 3

LLT
DB Bench Press
reps 15
load light
Set Reps Load
1 15 Light
2 15 Moderate
3 15 Light

Use barbell or dumbbells.

ULT
Elevated Push Up
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled

Pull Strength Endurance
Superset x 3

reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled
LMT
Lateral Pull
reps 10
load light
Tempo controlled
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.
Set Reps Load Tempo
1 10 Light Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled

Go slow, unlike the video.

Legs Strength Endurance
Superset x 3

LMT
Lateral Step Eye Tracking
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LLT
MB Split Squat
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Moderate Controlled
3 10 Moderate Controlled

Slow to go down, fast to come up (as long as you can stay balanced).

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps
1 10