LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Dynamic Mobility
Horizontal
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set time
1 2 minutes
J – Warm-Up Block 1
Set time load Tempo
1 4 minutes heavy controlled
Workout Blocks
Strength
Circuit x 3
[J] – Swing/Drop, Squat
Set reps weight_kgs Tempo Rest
1 8 8 controlled 30s
2 8 8 controlled 30s
3 8 8 controlled 30s
J – Big Arch, Forward Lunge
Set reps weight_kgs Tempo Rest
1 8 8 controlled 30s
2 8 8 controlled 30s
3 8 8 controlled 30s
J – Plank and Drag
Set reps load Tempo Rest
1 12 heavy controlled 30s
2 12 heavy controlled 30s
3 12 heavy controlled 30s
ViPR PRO – Anterior Lunge, OH Lift
Set reps weight_kgs Tempo Rest
1 12 10 controlled 30s
2 12 10 controlled 30s
3 12 10 controlled 30s
J – Corner Warrior
Set reps weight_kgs Tempo Rest
1 12 8 controlled 60s
2 12 8 controlled 60s
3 12 8 controlled 60s
Cool Down Blocks
Cool-Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 3 minutes
RP – Kneeling Sky Breathing
Set time
1 1 minute

J – ViPR PRO – 21 (1.)

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

Feel free to add or remove set (s) based on how you feel and how much time you have.

Warm-Up Blocks

Dynamic Mobility
Horizontal Loading

There are four exercises in this block - perform 1 minute of each drill

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
Set Time
1 2 minutes h:m:s
LMT
J – Warm-Up Block 1
NOTE: There are four exercises in this block
Set Time Load Tempo
1 4 minutes h:m:s Heavy Controlled

Workout Blocks

Strength
Circuit x 3

LLT
[J] – Swing/Drop, Squat
reps 8
weight_kgs 8
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 8 8 kgs Controlled 30s (h:m:s)
2 8 8 kgs Controlled 30s (h:m:s)
3 8 8 kgs Controlled 30s (h:m:s)
LLT
J – Big Arch, Forward Lunge
reps 8
weight_kgs 8
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 8 8 kgs Controlled 30s (h:m:s)
2 8 8 kgs Controlled 30s (h:m:s)
3 8 8 kgs Controlled 30s (h:m:s)
LMT
J – Plank and Drag
reps 12
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 12 Heavy Controlled 30s (h:m:s)
2 12 Heavy Controlled 30s (h:m:s)
3 12 Heavy Controlled 30s (h:m:s)
LLT
ViPR PRO – Anterior Lunge, OH Lift
reps 12
weight_kgs 10
Tempo controlled
Rest 30s
Set Reps Weight Tempo Rest
1 12 10 kgs Controlled 30s (h:m:s)
2 12 10 kgs Controlled 30s (h:m:s)
3 12 10 kgs Controlled 30s (h:m:s)
LMT
J – Corner Warrior
reps 12
weight_kgs 8
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 12 8 kgs Controlled 60s (h:m:s)
2 12 8 kgs Controlled 60s (h:m:s)
3 12 8 kgs Controlled 60s (h:m:s)

Alternate Sides

Cool Down Blocks

Cool-Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time
1 3 minutes h:m:s
GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time
1 1 minute h:m:s