LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Circuit x 1
Bike Ride
Set time intensity Tempo
1 60s 4-7 Build controlled
Vibrating Roller -Thoracic Shoulder activation – supine & prone
Set time
1 30s each side
Bike Ride
Set time intensity
1 60s 4-7 Build
Shoulder mobility multiplanar
Set reps Tempo
1 60s Alterning controlled
Bike Ride
Set time intensity
1 60s 4-7 Build
Workout Blocks
Working Block
Circuit x 2
AM DB Chest Press on Bench
Set reps load Tempo Rest
1 6-8 each arm moderate controlled 15s
2 6-8 each arm heavy controlled 15s
[gh]_KB Traditional to Staggered Progression, Swing
Set reps load Tempo Rest
1 16-20 moderate controlled 15s
2 16-20 moderate controlled 15s
[gh]_Dumbbell “Y” Shoulder raise
Set reps load Tempo Rest
1 6-8 moderate controlled 15s
2 6-8 heavy controlled 15s
KB Pivot Swing
Set reps load Tempo Rest
1 8-10 each side moderate controlled 15s
2 8-10 each side moderate controlled 15s
[AN] 1 Arm Bicep Curl
Set reps load Tempo Rest
1 6-8 each arm moderate controlled 15s
2 6-8 each arm heavy controlled 15s
[gh] KB Pivotal Lunge 1Arm Swing
Set reps load Tempo Rest
1 8-10 each side moderate controlled 15s
2 8-10 each side moderate controlled 15s
Single Arm DB Tricep Extension
Set reps load Tempo Rest
1 6-8 moderate controlled 15s
2 6-8 heavy controlled 15s
TW 1 Arm KB Swing Switches
Set reps load Tempo Rest
1 8-10 each arm moderate controlled 15s
2 8-10 each arm moderate controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose to Cobra
Set time 0 Hold Rest
1 60s 10s each position
90-90 Supine Pose
Set reps
1 60s

[gh] STRENGTH ENDURANCE + AGILE STRENGTH

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

Giant Set (9 Exercises). Alternating Muscle strength / Agile Strength

Warm-Up Blocks

Warmup Block
Circuit x 1

LLT
Bike Ride
time 60s
intensity 4-7 Build
Tempo controlled
Set Time Intensity Tempo
1 60s h:m:s 4-7 Build RPE Controlled
ULT
Vibrating Roller -Thoracic Shoulder activation – supine & prone
time 30s each side
Can be completed with bent or straight legs Forced exhalation supine as arms go overhead Forced exhalation prone as arms come back
Set Time
1 30s each side h:m:s
LLT
Bike Ride
time 60s
intensity 4-7 Build
Set Time Intensity
1 60s h:m:s 4-7 Build RPE
ULT
Shoulder mobility multiplanar
reps 60s Alterning
Tempo controlled
Shoulder mobility multiplanar
Set Reps Tempo
1 60s Alterning Controlled
LLT
Bike Ride
time 60s
intensity 4-7 Build
Set Time Intensity
1 60s h:m:s 4-7 Build RPE

Workout Blocks

Working Block
Circuit x 2

LLT
AM DB Chest Press on Bench
reps 6-8 each arm
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 6-8 each arm Moderate Controlled 15s (h:m:s)
2 6-8 each arm Heavy Controlled 15s (h:m:s)

Replace bench for Stability Ball if available

LLT
[gh]_KB Traditional to Staggered Progression, Swing
reps 16-20
load moderate
Tempo controlled
Rest 15s
Watch entire video for progressed version (Staggered stance)
Set Reps Load Tempo Rest
1 16-20 Moderate Controlled 15s (h:m:s)
2 16-20 Moderate Controlled 15s (h:m:s)
LLT
[gh]_Dumbbell “Y” Shoulder raise
reps 6-8
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 6-8 Moderate Controlled 15s (h:m:s)
2 6-8 Heavy Controlled 15s (h:m:s)
LMT
KB Pivot Swing
reps 8-10 each side
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 8-10 each side Moderate Controlled 15s (h:m:s)
2 8-10 each side Moderate Controlled 15s (h:m:s)

Regresion: Two hands

LLT
[AN] 1 Arm Bicep Curl
reps 6-8 each arm
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 6-8 each arm Moderate Controlled 15s (h:m:s)
2 6-8 each arm Heavy Controlled 15s (h:m:s)
LLT
[gh] KB Pivotal Lunge 1Arm Swing
reps 8-10 each side
load moderate
Tempo controlled
Rest 15s
Start with light weight
Set Reps Load Tempo Rest
1 8-10 each side Moderate Controlled 15s (h:m:s)
2 8-10 each side Moderate Controlled 15s (h:m:s)
LLT
Single Arm DB Tricep Extension
reps 6-8
load moderate
Tempo controlled
Rest 15s
Feet shoulder width apart. Start with dumbbell behind the head and extend your arm straight up with control by only extending your elbow. Squeeze your tricep while arm is extended. Bend at the elbow to return to starting position.
Set Reps Load Tempo Rest
1 6-8 Moderate Controlled 15s (h:m:s)
2 6-8 Heavy Controlled 15s (h:m:s)

half kneeling

LLT
TW 1 Arm KB Swing Switches
reps 8-10 each arm
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 8-10 each arm Moderate Controlled 15s (h:m:s)
2 8-10 each arm Moderate Controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Time Hold Rest
1 60s h:m:s 10s each position h:m:s (h:m:s)
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 60s