LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
AS 3 ACT Slide
Set time
1 45
AS Rower
Set time distance_m
1 12 3000
Odd Position Strength 1
Horizontal
Kneeling Side Bend Wall Ward
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
Set reps Tempo Rest
1 8 controlled 30s
2 8 controlled 30s
Landmine Row to Side Press
Set reps load Tempo Rest
1 8 moderate controlled 1 min
2 8 moderate controlled 1 min
Landmine Split to Side Lunge
Set reps load Tempo Rest
1 8 moderate controlled 1 min
2 8 moderate controlled 1 min
Workout Blocks
Working Block
Horizontal
(AS) Movement Strength and Active Mobility for Core and Pelvic Floor A
Circuit x 3
(AS) Squat Hold from Variable Foot Positions with Circle Arms (UMT)
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
3 5-8 controlled
(AS) Lateral lunge hold with circle arms UMT
Set reps Tempo
1 4-6 per side controlled
2 10 controlled
3 10 controlled
(AS) Band Sagittal Plane Eccentric Load (LLT)
Set reps load Tempo
1 5-8 moderate controlled
2 5-8 moderate controlled
3 5-8 moderate controlled
(AS) Tabletop Hold with Pelvis, Hand and Foot Circles
Set reps Tempo
1 5-8 controlled
2 5-8 controlled
3 5-8 controlled
(AS) Runner’s Lunge Hold with Pelvis Circles
Set reps Tempo
1 5-8 controlled
2 10 controlled
3 10 controlled
(AS) Band Frontal Plane Eccentric Load LMT
Set reps load Tempo Rest
1 5-8 per side moderate controlled
2 5-8 per side moderate controlled
3 5-8 per side moderate controlled 2 min

3ACT Slide and Row with Movement Strength

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

This workout is designed to challenge the straight line lifts of the other days.

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
AS 3 ACT Slide
Set Time
1 45 h:m:s
LLT
AS Rower
Set Time Distance
1 12 h:m:s 3000 m

Odd Position Strength 1
Horizontal Loading

UMT
Kneeling Side Bend Wall Ward
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
Set Reps Tempo Rest
1 8 Controlled 30s (h:m:s)
2 8 Controlled 30s (h:m:s)
LMT
Landmine Row to Side Press
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)
2 8 Moderate Controlled 1 min (h:m:s)
LMT
Landmine Split to Side Lunge
Set Reps Load Tempo Rest
1 8 Moderate Controlled 1 min (h:m:s)
2 8 Moderate Controlled 1 min (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

(AS) Movement Strength and Active Mobility for Core and Pelvic Floor A
Circuit x 3

This series is about recovering body control and using the strength you are gaining from your straight line loaded exercises. The core and pelvic floor work best when subconsciously loaded through authentic drivers. That is using your own body's mass and momentum.

UMT
(AS) Squat Hold from Variable Foot Positions with Circle Arms (UMT)
reps 5-8
Tempo controlled
This is a mobility exercise for the deep hips and shoulders.
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
3 5-8 Controlled
UMT
(AS) Lateral lunge hold with circle arms UMT
reps 4-6 per side
Tempo controlled
This exercise focuses on the hips and pelvic floor.
Set Reps Tempo
1 4-6 per side Controlled
2 10 Controlled
3 10 Controlled
LLT
(AS) Band Sagittal Plane Eccentric Load (LLT)
reps 5-8
load moderate
Tempo controlled
This exercise is about controlling the eccentric or lowering phase of the motion to bring tensile strength to the abdominal wall
Set Reps Load Tempo
1 5-8 Moderate Controlled
2 5-8 Moderate Controlled
3 5-8 Moderate Controlled
ULT
(AS) Tabletop Hold with Pelvis, Hand and Foot Circles
reps 5-8
Tempo controlled
This exercise focuses on body awareness and control.
Set Reps Tempo
1 5-8 Controlled
2 5-8 Controlled
3 5-8 Controlled
UMT
(AS) Runner’s Lunge Hold with Pelvis Circles
reps 5-8
Tempo controlled
This exercise is about creating space through the pelvic floor and body control.
Set Reps Tempo
1 5-8 Controlled
2 10 Controlled
3 10 Controlled
LMT
(AS) Band Frontal Plane Eccentric Load LMT
reps 5-8 per side
load moderate
Tempo controlled
Rest
This exercise focuses on the eccentric load of the band in the frontal plane.
Set Reps Load Tempo Rest
1 5-8 per side Moderate Controlled (h:m:s)
2 5-8 per side Moderate Controlled (h:m:s)
3 5-8 per side Moderate Controlled 2 min (h:m:s)