Core + Strength Cardio + Mobility – For Jo
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Activation for Jo
Horizontal Loading
Workout Blocks
Core stability #1 - Jo Spooner
Giant Set
x 2
ULT
SL Alternating Bridge (Marching)
reps
10 per side
intensity
7
Tempo
controlled
Rest
30s
reps
10 per side
intensity
7
Tempo
controlled
Rest
30s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 per side | 7 RPE | Controlled | 30s (h:m:s) |
| 2 | 10 per side | 7 RPE | Controlled | 30s (h:m:s) |
ULT
Supine core stability leg raises Lvl 1-5
reps
15
intensity
7
Tempo
controlled
Rest
30s
reps
15
intensity
7
Tempo
controlled
Rest
30s
This exercise is to teach how to maintain a hollow body position and improving core stability. for the first 4-6 reps (when lowering legs down), exhale completely to improve abdominal activation and to connect mind-muscle.
It should feel as you are tilting the pelvic forward and flatting the back against the ground. Make sure to maintain this completely at all time and all through the movement.
The movement itself is by moving the legs through the hips and keeping the knees in the wanted angle.
In order to make this exercise more challenging, straighten the knees until reaching the maximum load for abilities.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | 7 RPE | Controlled | 30s (h:m:s) |
| 2 | 15 | 7 RPE | Controlled | 30s (h:m:s) |
4Q Cardio - Get back to running
Giant Set
x 3
This strength-cardio session is designed as a circuit. Repeat the circuit 3–5 times, performing each exercise for 45–60 seconds, depending on your fitness level.
ULT
Cardio Breakdown
time
45s
intensity
8
Tempo
controlled
Rest
15s
time
45s
intensity
8
Tempo
controlled
Rest
15s
A coordinative agility drill that enhances starting and stoping movement in the sagittal plane.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
LLT
MB Squat to Press
time
45s
intensity
8
Tempo
controlled
Rest
15s
time
45s
intensity
8
Tempo
controlled
Rest
15s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
UMT
Shuffle w Transverse Breakdown
time
45s
intensity
8
Tempo
controlled
Rest
15s
time
45s
intensity
8
Tempo
controlled
Rest
15s
Enhances frontal and transverse plane agility in the lateral direction.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
LMT
Reverse Paddle
time
45s
intensity
8
Tempo
controlled
Rest
15s
time
45s
intensity
8
Tempo
controlled
Rest
15s
A coordinative full body exercise that enhances movement across the body while in
in the sagittal plane.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 2 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |
| 3 | 45s h:m:s | 8 RPE | Controlled | 15s (h:m:s) |