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

strength example core and glute

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

example including warm up and cool down of a core and glute max sub max workout

Warm-Up Blocks

Warmup Block
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7 step including both core and glute surrounding areas

LLT
Rower
Rowing Machine (Ergometer)
Set Time
1 10 h:m:s

linear smur
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LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 3

mobility linear
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ULT
Deep Squat Get Up
Set Reps
1 5

multiplanar mobility
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UMT
Rotational Squat
Set Reps
1 5

multi. smur
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UMT
Prone T-Spine Rotation
Set Reps
1 5

excitation
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LLT
BAND OH Walkout
Set Reps
1 5

stimulation
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Set Time
1 30 sec h:m:s

strength glute
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LLT
DB Hip Hinge
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 5 Heavy Controlled 30 (h:m:s)

glute strength
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LLT
Band Hip Bridge with Abduction
Set Reps Intensity Tempo Rest
1 10 Heavy RPE Controlled 30 (h:m:s)

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LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
Set Reps Load Tempo Rest
1 5/5 Heavy Controlled 30 (h:m:s)
ULT
Elevated 1 Arm Plank with Reach
Set Reps Tempo Rest
1 6/6 Controlled 20 (h:m:s)
UMT
Alternating Side Plank
Set Reps Tempo Rest
1 8/8 Controlled 20 (h:m:s)
UMT
Lateral Crawl to Push Up
Set Reps Tempo Rest
1 6/6 Controlled 30 (h:m:s)

cool down
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thorasic and leg mobility and breath

UMT
Alternating Pigeon
Set Reps
1 8
UMT
Prone T-Spine Rotation
Set Reps
1 8
GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath = Inhale for 4 Seconds Hold Breath for 7 Seconds Exhale for 8 Seconds. Repeat for a specific amount of breaths or for a time period. Be sure to find a comfortable posture to relax in.
Set Reps
1 3
2 3
3 3

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