HISS-AMRAP Full Body Session

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Whole Body Warmup
Horizontal Loading

ULT
Crab Single Leg Squat

Set	Reps
1	8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

ULT
Child’s Pose to Cobra

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Circuit Whole Body
Circuit x 1

LLT
Squat to Arnold Press

reps 10

Keep core strong, chest proud and strong, shoulder down and back

Set	Reps
1	10

LLT
KB RDL to Lunge [MS]

reps 10

Set	Reps
1	10

LLT
Bent Over Row – Barbell

reps 10

Set	Reps
1	10

LLT
Two Arm Dumbbell Row -Standing

reps 10

Set	Reps
1	10

LLT
Incline Kettlebell Bench Press

reps 10

Set	Reps
1	10

Supinated Bicep Curl to Prone Eccentric Release (Zottman)

reps 10

Set	Reps
1	10

ULT
Diamond Push Up

reps 10

Set	Reps
1	10

LLT
Hollow Body Med Ball Passovers

reps 10

Don't let legs extend beyond what can be controlled by your core. That may be only a few inches, and that is fine! If your lower back begins to recruit, that is your stopping point. If you cannot reach you feet to retrieve the ball, you may bend your knees or let it roll down your shins for you to catch.

Set	Reps
1	10

Warm-Up Blocks

Whole Body Warmup Horizontal Loading

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

Circuit Whole Body Circuit x 1

LLT Squat to Arnold Press reps 10

LLT KB RDL to Lunge [MS] reps 10

LLT Bent Over Row – Barbell reps 10

LLT Two Arm Dumbbell Row -Standing reps 10

LLT Incline Kettlebell Bench Press reps 10

Supinated Bicep Curl to Prone Eccentric Release (Zottman) reps 10

ULT Diamond Push Up reps 10

LLT Hollow Body Med Ball Passovers reps 10