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

LRinker BLAST Workout

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

Warm-Up Blocks

4Q Warmup (LRinker)
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 30 s h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 30 s each side
LLT
Split Squat Hold OH MB Wall Ward
Activation and Positional Strength for the Core and Hips
Set Reps
1 10 per side
GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Time
1 30 s h:m:s
LMT
MB Split Stance Medial Reach
Activation for Feet and lateral Hip
Set Reps
1 10 each side
LAR UMT
Split Stance Turn to Open Side w Elbows Up
Stretches out the hips through rotation.
Set Reps Tempo
1 5 each side Controlled
LMT
Loaded OH Lateral Quick Jumps
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Reps Tempo
1 10 each side Fast
LMT
Lateral Step Eye Tracking
Set Reps
1 5-8 each side

Workout Blocks

Agility Superset 1
Superset x 2

UMT
Quick Shuffle
reps 10 each side
Tempo fast
Rest 30 s
Enhances quick neuromuscular coordination in the lateral direction.
Set Reps Tempo Rest
1 10 each side Fast 30 s (h:m:s)
2 10 each side Fast 30 s (h:m:s)

BLAST Group Fitness Workout
Horizontal Loading

Teach a MOSSA BLAST class.
This is the instructor's regular teaching time slot.

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow
Set Reps Tempo
1 60 s each side Controlled
2 60 s each side Controlled
UMT
Pigeon Thread the Needle
Set Reps Tempo
1 60 s each side Controlled
2 60 s each side Controlled
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 60 s
LLT
Loaded Belly Breathing
Set Reps
1 10