Set	reps	Tempo	Rest
1	14Total	slow	0

Set	reps	Tempo	Rest
1	14Total	slow	0

Set	reps	load	Tempo	Rest
1	14T	moderate	controlled	0

Set	reps	Tempo	Rest
1	14T	controlled	as needed

Set	reps	0	Tempo	Rest
1	14Total		controlled	45s

Set	reps	Tempo	Rest
1	14	controlled	45s

Set	reps	Tempo	Rest
1	7e	controlled	45s

Set	reps	Tempo	Rest
1	10	controlled	45s

Set	reps	Tempo	Rest
1	10	explosive	45s

Keira Mac sigma (TRX, vipr)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

Whole body mobility (vipr, TRX)
Circuit x 1

UMT
TRX Copter $ in stride

reps 14Total

Tempo slow

Rest 0

Set	Reps	Tempo	Rest
1	14Total	Slow	0 (h:m:s)

one rep contains a lean to each side...do 7 w/R leg forward and 7 with L

LMT
ViPR PRO-Side Squat with Rotational Reach

reps 14Total

Tempo slow

Rest 0

Set	Reps	Tempo	Rest
1	14Total	Slow	0 (h:m:s)

LMT
Vipr Squat lateral w/SSL tilt (hook grip)

reps 14T

load moderate

Tempo controlled

Rest 0

"look into the eyes of your dance partner"

Set	Reps	Load	Tempo	Rest
1	14T	Moderate	Controlled	0 (h:m:s)

UMT
G2S Forward to Lateral Lunge with Balance

reps 14T

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	14T	Controlled	as needed (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Strength hypertrophy ULT (DB, TRX)
Circuit

Repeat any sets twice in sequence.
Any sets that weren't hard enough on first round, increase reps by 2, hold pause under load a bit longer, or increase weight slightly on 2nd round.

Feel free to repeat any you like a third time.

LPR ULT
Plank to Down Dog w/alt reach option

reps 14Total

0

Tempo controlled

Rest 45s

Set	Reps	Tempo	Rest
1	14Total	Controlled	45s (h:m:s)

UMT
TRX uni pullin

reps 14

Tempo controlled

Rest 45s

Set	Reps	Tempo	Rest
1	14	Controlled	45s (h:m:s)

ULT
Pistol Squat

reps 7e

Tempo controlled

Rest 45s

use TRX for support as needed

Set	Reps	Tempo	Rest
1	7e	Controlled	45s (h:m:s)

use TRX to allow deeper ROM and full rep scheme

LLT
DB Bench Press

reps 10

Tempo controlled

Rest 45s

Set	Reps	Tempo	Rest
1	10	Controlled	45s (h:m:s)

on floor or on stability ball

LLT
DB staggered Squat w/uni snatch/curl to OPr

reps 10

Tempo explosive

Rest 45s

Set	Reps	Tempo	Rest
1	10	Explosive	45s (h:m:s)

go opp. hand to front foot, reset between each rep.

Warm-Up Blocks

Warmup Block Horizontal Loading

Whole body mobility (vipr, TRX) Circuit x 1

UMT TRX Copter $ in stride reps 14Total Tempo slow Rest 0

LMT ViPR PRO-Side Squat with Rotational Reach reps 14Total Tempo slow Rest 0

LMT Vipr Squat lateral w/SSL tilt (hook grip) reps 14T load moderate Tempo controlled Rest 0

UMT G2S Forward to Lateral Lunge with Balance reps 14T Tempo controlled Rest as needed

Workout Blocks

Working Block Horizontal Loading

Strength hypertrophy ULT (DB, TRX) Circuit

LPR ULT Plank to Down Dog w/alt reach option reps 14Total 0 Tempo controlled Rest 45s

UMT TRX uni pullin reps 14 Tempo controlled Rest 45s

ULT Pistol Squat reps 7e Tempo controlled Rest 45s

LLT DB Bench Press reps 10 Tempo controlled Rest 45s

LLT DB staggered Squat w/uni snatch/curl to OPr reps 10 Tempo explosive Rest 45s