LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Warmup block 2B
Horizontal
Wall ward type 1 rotation
Set reps Rest
1 5 per side 10s
Side plank ward
Set reps Tempo Rest
1 5-6 both sides explosive 10s
Quadruped bird dog
Set reps Tempo Rest
1 5-6 per side controlled 10s
Alternating lunge ward.
Set reps Tempo Rest
1 6 per side explosive 10s
Eye tracking/lunge patterns
Set reps Rest
1 5 per side 10s
Workout Blocks
SIIT workout block
Giant Set x 3
Stationary Bike
Set time Tempo Rest
1 10:00m controlled 60s
2 10:00m controlled 60s
3 10:00m controlled 60s
Lunge turn & press
Set time load Tempo Rest
1 60s moderate controlled 2:00
2 60s moderate controlled 2:00
3 60s moderate controlled 2:00
Side squat to reach
Set time Tempo Rest
1 30s controlled 30s each
2 30s controlled 30s each
3 30s controlled 30s each
Halo figure 8
Set time load Tempo Rest
1 60s moderate controlled 2:00
2 60s moderate controlled 2:00
3 60s moderate controlled 2:00
Half kneeling rotational reach
Set time Tempo Rest
1 30s controlled 30s each
2 300s controlled 30s each
3 30s controlled 30s each
Cool Down Blocks
Horizontal
Dry Sauna
Set time
1 19min

SIIT 1A

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

Sub intensity interval training. Program that focuses on angulation between higher intensity exercise and low intensity recovery bouts and repeating this theme for extended periods of times. This work to rest ratio is 2:1 that if cardio recovery interval.

Warm-Up Blocks

Warmup block 2B
Horizontal Loading

UMT
Wall ward type 1 rotation
Set Reps Rest
1 5 per side 10s (h:m:s)
ULT
Side plank ward
Set Reps Tempo Rest
1 5-6 both sides Explosive 10s (h:m:s)

5-6 hand patterns creating whole body tension.

LLT
Quadruped bird dog
Set Reps Tempo Rest
1 5-6 per side Controlled 10s (h:m:s)
Alternating lunge ward.
Set Reps Tempo Rest
1 6 per side Explosive 10s (h:m:s)
ULT
Eye tracking/lunge patterns
Set Reps Rest
1 5 per side 10s (h:m:s)

Focus intently on thumbnail as you rotate.

Workout Blocks

SIIT workout block
Giant Set x 3

1:1 work to rest ratio for the first two sets followed by 1:2 work to rest ratio for another two sets. Half kneeling active recovery is done for 30 seconds each side.

LLT
Stationary Bike
time 10:00m
Tempo controlled
Rest 60s
Enhances power and/or endurance in the sagittal plane.
Set Time Tempo Rest
1 10:00m h:m:s Controlled 60s (h:m:s)
2 10:00m h:m:s Controlled 60s (h:m:s)
3 10:00m h:m:s Controlled 60s (h:m:s)
LMT
Lunge turn & press
time 60s
load moderate
Tempo controlled
Rest 2:00
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 2:00 (h:m:s)
2 60s h:m:s Moderate Controlled 2:00 (h:m:s)
3 60s h:m:s Moderate Controlled 2:00 (h:m:s)
UMT
Side squat to reach
time 30s
Tempo controlled
Rest 30s each
Set Time Tempo Rest
1 30s h:m:s Controlled 30s each (h:m:s)
2 30s h:m:s Controlled 30s each (h:m:s)
3 30s h:m:s Controlled 30s each (h:m:s)
LMT
Halo figure 8
time 60s
load moderate
Tempo controlled
Rest 2:00
Set Time Load Tempo Rest
1 60s h:m:s Moderate Controlled 2:00 (h:m:s)
2 60s h:m:s Moderate Controlled 2:00 (h:m:s)
3 60s h:m:s Moderate Controlled 2:00 (h:m:s)
UMT
Half kneeling rotational reach
time 30s
Tempo controlled
Rest 30s each
Set Time Tempo Rest
1 30s h:m:s Controlled 30s each (h:m:s)
2 300s h:m:s Controlled 30s each (h:m:s)
3 30s h:m:s Controlled 30s each (h:m:s)

Cool Down Blocks

Horizontal Loading

GPR ULT
Dry Sauna
Set Time
1 19min h:m:s