LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warm up block
Horizontal
Hot Shower
Set time
1 5:00 m
Self-Massage: Foam Roll Lat
Set time
1 60s
Rub & Scrub Sternum/Clavicle
Set time
1 60s
Set time Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
Prone T-Spine Rotation
Set time Rest
1 30s 10s
2 30s 10s
LLT OH Squat Percussive breath
Set reps Tempo Rest
1 6 controlled 10s
2 6 controlled 10s
Hips/Ankles/Feet prep
Horizontal
Rub and Scrub Pelvis
Set time
1 60s
Rub and Scrub Ankle
Set time
1 60s
Self-Massage: Glutes
Set time
1 60s
2 60s
Self-Massage: Adductors
Set time
1 60s
2 60s
Big Toe Corkscrew Band Squat
Set reps Tempo
1 6 controlled
2 6 controlled
Internal/External Ankle Reach
Set time
1 30s
2 30s
Set reps Tempo
1 6 controlled
2 6 controlled
Big Toe Corkscrew Rotational ward quick release
Set reps
1 6
2 6
ViPR PRO Zig Zag Eye Tracking
Set reps
1 6
Workout Blocks
Working Block
Giant Set x 6
ViPR PRO Lunge/Uppercut Walking
Set time Tempo Rest
1 30s explosive 30s
2 30s explosive 30s
3 30s explosive 30s
4 30s explosive 30s
5 30s explosive 30s
6 30s explosive 30s
Set time Tempo Rest
1 30s fast 30s
2 30s fast 30s
3 30s fast 30s
4 30s fast 30s
5 30s fast 30s
6 30s fast 30s
LMT ViPR PRO G2S/Offset
Set time Tempo Rest
1 30s controlled 30s
2 30s controlled 30s
3 30s controlled 30s
4 30s controlled 30s
5 30s controlled 30s
6 30s controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Recovery: Pool Float
Set time
1 5:00
Child’s Pose to Cobra
Set reps
1 10-12
World’s Greatest Stretch
Set reps
1 10-12

Whole body Metabolic kent wk1

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

Whole body high intensity interval metabolic conditioning session. Intended to utilize anaerobic energy systems with high intensity movements. If possible, I recommend this session to be done in the sand barefoot.

Warm-Up Blocks

Warm up block
Horizontal Loading

Two warm up blocks: First block addresses the T-spine and the second warm up block addresses the hips/ankles/feet.

GPR ULT
Hot Shower
Shower under hot water
Set Time
1 5:00 m h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 60s h:m:s
Rub & Scrub Sternum/Clavicle
Set Time
1 60s h:m:s
Set Time Tempo Rest
1 6 h:m:s Controlled 10s (h:m:s)
2 6 h:m:s Controlled 10s (h:m:s)

Forced inhalation and forced exhalation.

LAR UMT
Prone T-Spine Rotation
Set Time Rest
1 30s h:m:s 10s (h:m:s)
2 30s h:m:s 10s (h:m:s)
LLT
LLT OH Squat Percussive breath
benefits: improved breathing mechanics, increased core stability, improved postural control, better hoop tension in the abdominal wall with increased stability in the glutes and lat muscles
Set Reps Tempo Rest
1 6 Controlled 10s (h:m:s)
2 6 Controlled 10s (h:m:s)

Hips/Ankles/Feet prep
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 60s h:m:s
Rub and Scrub Ankle
Set Time
1 60s h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 60s h:m:s
2 60s h:m:s
LAR
Self-Massage: Adductors
"How-to" self-massage for the inner thigh
Set Time
1 60s h:m:s
2 60s h:m:s
LLT
Big Toe Corkscrew Band Squat
Set Reps Tempo
1 6 Controlled
2 6 Controlled
UMT
Internal/External Ankle Reach
Set Time
1 30s h:m:s
2 30s h:m:s
Set Reps Tempo
1 6 Controlled
2 6 Controlled
ULT
Big Toe Corkscrew Rotational ward quick release
Set Reps
1 6
2 6
ViPR PRO Zig Zag Eye Tracking
Set Reps
1 6

Workout Blocks

Working Block
Giant Set x 6

Perform 30 seconds of work followed by 30 seconds of rest. Complete 6-8 rounds total.

LLT
ViPR PRO Lunge/Uppercut Walking
time 30s
Tempo explosive
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Explosive 30s (h:m:s)
2 30s h:m:s Explosive 30s (h:m:s)
3 30s h:m:s Explosive 30s (h:m:s)
4 30s h:m:s Explosive 30s (h:m:s)
5 30s h:m:s Explosive 30s (h:m:s)
6 30s h:m:s Explosive 30s (h:m:s)

Linear acceleration/deceleration strength.

time 30s
Tempo fast
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Fast 30s (h:m:s)
2 30s h:m:s Fast 30s (h:m:s)
3 30s h:m:s Fast 30s (h:m:s)
4 30s h:m:s Fast 30s (h:m:s)
5 30s h:m:s Fast 30s (h:m:s)
6 30s h:m:s Fast 30s (h:m:s)

Momentum based agility strength.

LMT
LMT ViPR PRO G2S/Offset
time 30s
Tempo controlled
Rest 30s
Set Time Tempo Rest
1 30s h:m:s Controlled 30s (h:m:s)
2 30s h:m:s Controlled 30s (h:m:s)
3 30s h:m:s Controlled 30s (h:m:s)
4 30s h:m:s Controlled 30s (h:m:s)
5 30s h:m:s Controlled 30s (h:m:s)
6 30s h:m:s Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
Recovery: Pool Float
Relax in a pool and focus on floating, breathing slowly. Gentle lap swimming is also permissible.
Set Time
1 5:00 h:m:s
ULT
Child’s Pose to Cobra
Set Reps
1 10-12
UMT
World’s Greatest Stretch
Set Reps
1 10-12