Set	reps	Tempo
1	6 per side	controlled
2	6 per side	controlled

Set	reps	Tempo
1	8 per side	controlled
2	8 per side	controlled

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	Hold
1	15s per leg
2	15s per leg

Set	reps	Tempo
1	10 per leg	fast
2	10 per leg	fast

Set	reps	Tempo	Rest
1	5 per side	explosive	45s
2	5 per side	explosive	45s

Set	reps	Tempo	Rest
1	15	explosive	45s
2	15	explosive	45s

Set	reps	Tempo	Rest
1	10 per side	controlled	15s
2	10 per side	controlled	15s
3	10 per side	controlled	15s

Set	time	weight_lbs	Tempo	Rest
1	40s per side	8	controlled	15s
2	40s per side	8	controlled	15s
3	40s per side	8	controlled	15s

Set	reps	weight_lbs	Rest
1	6-8 per	5	15s
2	6-8 per	5	15s
3	6-8 per	5	15s

Set	reps	Tempo	Rest
1	6	controlled	15s
2	6	controlled	15s
3	6	controlled	15s

Set	reps	Rest
1	12	10s
2	12	10s
3	12	10s

Set	reps	Tempo
1	10 per side	controlled

Set	time
1	1m per side

[LJ] Susan C – Session 2

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Tri-Set x 2

LAR UMT
Reverse Lunge w/ Type 2 T-Spine Motion

reps 6 per side

Tempo controlled

Enhances rotation and lateral flexion of the spine in the same direction.

Set	Reps	Tempo
1	6 per side	Controlled
2	6 per side	Controlled

Reptile Plank

reps 8 per side

Tempo controlled

Set	Reps	Tempo
1	8 per side	Controlled
2	8 per side	Controlled

Straight Leg Reverse Crunch

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Modified Hollow Hold

reps 15s per leg

Hold

Set	Reps	Hold
1	15s per leg	h:m:s
2	15s per leg	h:m:s

Dynamic Spiderman Climbers

reps 10 per leg

Tempo fast

Set	Reps	Tempo
1	10 per leg	Fast
2	10 per leg	Fast

Power: Acceleration & Deceleration
Superset x 2

UMT
Rotational Jop

reps 5 per side

Tempo explosive

Rest 45s

2 foot take off - one foot landing = JOP

Set	Reps	Tempo	Rest
1	5 per side	Explosive	45s (h:m:s)
2	5 per side	Explosive	45s (h:m:s)

Squat jack

reps 15

Tempo explosive

Rest 45s

Set	Reps	Tempo	Rest
1	15	Explosive	45s (h:m:s)
2	15	Explosive	45s (h:m:s)

Workout Blocks

Working Block
Circuit x 3

Single-leg Squat Touchdown

reps 10 per side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	10 per side	Controlled	15s (h:m:s)
2	10 per side	Controlled	15s (h:m:s)
3	10 per side	Controlled	15s (h:m:s)

Static Goblet Curtsy Lunge

time 40s per side

weight_lbs 8

Tempo controlled

Rest 15s

Set	Time	Weight	Tempo	Rest
1	40s per side h:m:s	8 lbs	Controlled	15s (h:m:s)
2	40s per side h:m:s	8 lbs	Controlled	15s (h:m:s)
3	40s per side h:m:s	8 lbs	Controlled	15s (h:m:s)

1 arm extended up, 1 arm dangling by your side (DB in each hand)

Bent T to Y raise

reps 6-8 per

weight_lbs 5

Rest 15s

Set	Reps	Weight	Rest
1	6-8 per	5 lbs	15s (h:m:s)
2	6-8 per	5 lbs	15s (h:m:s)
3	6-8 per	5 lbs	15s (h:m:s)

Kneeling diamond pushup

reps 6

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	6	Controlled	15s (h:m:s)
2	6	Controlled	15s (h:m:s)
3	6	Controlled	15s (h:m:s)

Use yoga blocks

Aerobic Finisher
Superset x 3

UMT
Rotational Jump Squat

reps 12

Rest 10s

An explosive leg exercise that emphasizes jumping through the transverse plane

Set	Reps	Rest
1	12	10s (h:m:s)
2	12	10s (h:m:s)
3	12	10s (h:m:s)

UMT
Alternating Side Plank

reps 10

Set	Reps
1	10
2	10
3	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps	Tempo
1	10 per side	Controlled

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Time
1	1m per side h:m:s

Warm-Up Blocks

Warmup Block Tri-Set x 2

LAR UMT Reverse Lunge w/ Type 2 T-Spine Motion reps 6 per side Tempo controlled

Reptile Plank reps 8 per side Tempo controlled

Straight Leg Reverse Crunch reps 10 Tempo controlled

Modified Hollow Hold reps 15s per leg Hold

Dynamic Spiderman Climbers reps 10 per leg Tempo fast

Power: Acceleration & Deceleration Superset x 2

UMT Rotational Jop reps 5 per side Tempo explosive Rest 45s

Squat jack reps 15 Tempo explosive Rest 45s

Workout Blocks

Working Block Circuit x 3

Single-leg Squat Touchdown reps 10 per side Tempo controlled Rest 15s

Static Goblet Curtsy Lunge time 40s per side weight_lbs 8 Tempo controlled Rest 15s

Bent T to Y raise reps 6-8 per weight_lbs 5 Rest 15s

Kneeling diamond pushup reps 6 Tempo controlled Rest 15s

Aerobic Finisher Superset x 3

UMT Rotational Jump Squat reps 12 Rest 10s

UMT Alternating Side Plank reps 10