LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Shoulder/T-Spine Activation Sequence 4Q
Horizontal
Rub and Scrub Rib and Cage
Set reps
1 10
Self-Massage: T-Spine
Set time
1 00:01:00
Self-Massage: Foam Roll Lat
Set time
1 00:01:00
Elevated Prone Squat to Mini Cobra
Set reps
1 5
Elevated Underswitch
Set reps
1 5
DB Scaption
Set reps
1 5
Z Sit KB Waiters Sit Up
Set reps
1 5
Horizontal Adduction Ward Quick Release
Set reps
1 5
Overhead Ward Rotation Quick Release
Set reps
1 5
Shoulder Rotation -Band Quick Release
Set reps
1 5
Band Bow and Arrow Quick Release
Set reps
1 5
Workout Blocks
AHHPSL2 WBI SIIT
Circuit x 3
Alternating Rotational Shift Reverse Lunge to OH Press
Set time intensity Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
Anterior Step with Assisted Overhead Reach
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
Reverse 2-Arm Row
Set time intensity Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
Anterior Posterior Reaches
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
Reverse Paddle
Set time intensity Tempo Rest
1 30s 7 controlled 10s
2 30s 7 controlled 10s
3 30s 7 controlled 10s
Squat to Forward Lunge with Anterior LPHC Stretch
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
Long Arm KB Swings
Set time intensity Tempo Rest
1 30s 7 controlled 10
2 30s 7 controlled 10
3 30s 7 controlled 10
Split Squat with T-Spine External Internal Rotation
Set time intensity Tempo Rest
1 60s 2-3 controlled 10s
2 60s 2-3 controlled 10s
3 60s 2-3 controlled 10s
SIIT PHA - Multidirectional - ViPR PRO, Suspension Trainer
Superset x 3
[J] – Side Lunge, Offset Shovel
Set reps load Tempo
1 10ea light controlled
2 10ea light controlled
3 10ea light controlled
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10ea controlled 60s
2 10ea controlled 60s
3 10ea controlled 60s
SIIT PHA Linear- BB, Suspension Trainer
Superset x 3
BB Offset OH Press
Set reps load Tempo
1 5 ea moderate controlled
2 5 ea moderate controlled
3 5 ea moderate controlled
Suspended Explosive Front Squat TRX
Set reps intensity Tempo Rest
1 10 7 explosive 60s
2 10 7 explosive 60s
3 10 7 explosive 60s
Cyclical SIIT Rowing Machine- 500m rounds
Horizontal
Rower
Set reps distance_m Tempo Rest
1 1 500 controlled 60s
2 1 500 controlled 60s
3 1 500 controlled 60s
4 1 500 controlled 60s
5 1 500 controlled 60s
Cool Down Blocks
SIIT Cardio Recovery Intervals
Horizontal
Stationary Bike
Set time
1 5 min
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block
Set reps
1 10
Stability Ball Child’s Pose
Set reps
1 10
Split Kneel Opposite Side Extension
Set reps
1 10
Alternating Pigeon
Set reps
1 10
Recovery: ViPR PRO FLOW
Set time
1 5 min
Seated 90-90 Stretch
Set reps
1 10
Side Squat with Arm Pull
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
Self-Massage: Glutes
Set reps
1 10

Metab Community Work OUT: SIIT Multimodal (Sinclair)

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

This is a SIIT Multi-modal work out that has 1 block each of Cyclical, Peripheral heart activation (PHA) and Whole Body Integrated (WBI). We will also use the 4QNM for the PHA and WBI.

Warm-Up Blocks

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

This is a great warm up for the Shoulders and T Spine.

Rub and Scrub Rib and Cage
Set Reps
1 10
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 00:01:00 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 00:01:00 h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 5
UMT
Elevated Underswitch
Set Reps
1 5
LLT
DB Scaption
Set Reps
1 5
LMT
Z Sit KB Waiters Sit Up
Set Reps
1 5
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 5
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 5
LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 5
LMT
Band Bow and Arrow Quick Release
Set Reps
1 5

Workout Blocks

AHHPSL2 WBI SIIT
Circuit x 3

Alternate between a Loaded Whole-Body Strength Endurance Drill at a 7/10 RPE and an Unloaded Whole-Body Mobility or Activation Drill to improve your capacity to do work at Moderate intensities. Progress the duration of the Load-based exercises to 45-60s

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
UMT
Anterior Step with Assisted Overhead Reach
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
LLT
Reverse 2-Arm Row
time 30s
intensity 7
Tempo controlled
Rest 10s
A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
ULT
Anterior Posterior Reaches
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Sides

LMT
Reverse Paddle
time 30s
intensity 7
Tempo controlled
Rest 10s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10s (h:m:s)
2 30s h:m:s 7 RPE Controlled 10s (h:m:s)
3 30s h:m:s 7 RPE Controlled 10s (h:m:s)
ULT
Squat to Forward Lunge with Anterior LPHC Stretch
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
LLT
Long Arm KB Swings
time 30s
intensity 7
Tempo controlled
Rest 10
Set Time Intensity Tempo Rest
1 30s h:m:s 7 RPE Controlled 10 (h:m:s)
2 30s h:m:s 7 RPE Controlled 10 (h:m:s)
3 30s h:m:s 7 RPE Controlled 10 (h:m:s)
LAR UMT
Split Squat with T-Spine External Internal Rotation
time 60s
intensity 2-3
Tempo controlled
Rest 10s
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Time Intensity Tempo Rest
1 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
2 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)
3 60s h:m:s 2-3 RPE Controlled 10s (h:m:s)

Alternate Legs

SIIT PHA - Multidirectional - ViPR PRO, Suspension Trainer
Superset x 3

This is a rotational plane SIIT cardio PHA block. Perform 10 Shovels each side then do 10 reps each TRX 1 arm rotational rows for 10 reps each arm.

LMT
[J] – Side Lunge, Offset Shovel
reps 10ea
load light
Tempo controlled
Set Reps Load Tempo
1 10ea Light Controlled
2 10ea Light Controlled
3 10ea Light Controlled
UMT
Suspended 1Arm Row w/ Rotation
reps 10ea
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 10ea Controlled 60s (h:m:s)
2 10ea Controlled 60s (h:m:s)
3 10ea Controlled 60s (h:m:s)

SIIT PHA Linear- BB, Suspension Trainer
Superset x 3

Perform this block to enhance your aerobic system through the PHA mode.

LLT
BB Offset OH Press
reps 5 ea
load moderate
Tempo controlled
Set Reps Load Tempo
1 5 ea Moderate Controlled
2 5 ea Moderate Controlled
3 5 ea Moderate Controlled
ULT
Suspended Explosive Front Squat TRX
reps 10
intensity 7
Tempo explosive
Rest 60s
Set Reps Intensity Tempo Rest
1 10 7 RPE Explosive 60s (h:m:s)
2 10 7 RPE Explosive 60s (h:m:s)
3 10 7 RPE Explosive 60s (h:m:s)

Cyclical SIIT Rowing Machine- 500m rounds
Horizontal Loading

Perform this cyclical rowing machine intervals for 5 rounds.
Set the damper to 4.
Try to maintain a pace of 20-25 Strokes per minute.
Stop at 500m. Rest for 60 seconds then repeat.

LLT
Rower
Rowing Machine (Ergometer)
Set Reps Distance Tempo Rest
1 1 500 m Controlled 60s (h:m:s)
2 1 500 m Controlled 60s (h:m:s)
3 1 500 m Controlled 60s (h:m:s)
4 1 500 m Controlled 60s (h:m:s)
5 1 500 m Controlled 60s (h:m:s)

Cool Down Blocks

SIIT Cardio Recovery Intervals
Horizontal Loading

Perform this cardio recovery set of intervals alternating between a cyclical/WBI moderate intensity cardio and some low intensity stretching or mobility exercises.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time
1 5 min h:m:s
LMT
ViPR PRO [SC 1/Warm Up]: Multi-Planar Tilt Block
This block consists of three exercises that are performed for 1 minute each followed by one transition exercise.
Set Reps
1 10
LAR ULT
Stability Ball Child’s Pose
Set Reps
1 10
LLT
Split Kneel Opposite Side Extension
Set Reps
1 10
UMT
Alternating Pigeon
Set Reps
1 10
GAR LMT
Recovery: ViPR PRO FLOW
Perform a flow of 3-5 Mobility drills together with the ViPR PRO to create a restorative FLOW.
Set Time
1 5 min h:m:s
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Reps
1 10
LAR UMT
Side Squat with Arm Pull
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 10
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10