LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Tri-Set x 2
Ankle CAR’s
Set reps Tempo
1 8 each direction, each side controlled
2 8 each direction, each side controlled
Shoulder CAR’s
Set reps Tempo
1 8 each direction, each side controlled
2 8 each direction, each side controlled
Thoracic spine archer mobility
Set reps Tempo
1 10 each side controlled
2 10 each side controlled
Workout Blocks
Activation
Tri-Set x 2
Perfect Stretch
Set reps
1 8
2 8
Squat to Lateral Lunge with Forward Reach
Set reps
1 14 total
2 14 total
Set reps
1 5 each side
2 5 each side
Working Block 1
Tri-Set x 3
Step Ups then Reverse Lunges
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
DB OH Overhead Press
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Rotational Slam
Set reps
1 10
2 10
3 10
Block 2
Tri-Set x 3
Suitcase carry w/ knee drive
Set time
1 45 seconds
2 45 seconds
3 45 seconds
KB SL RDL
Set reps Tempo
1 10 Each side controlled
2 10 Each side controlled
3 10 Each side controlled
Lat Pulldown Wide Grip
Set reps Tempo
1 10 controlled
2 10 controlled
3 10 controlled
Block 3
Superset x 4
Rower
Set time Rest
1 2 minutes 45 seconds
2 2 minutes 45 seconds
3 2 minutes 45 seconds
4 2 minutes 45 seconds
Push up to lateral plank walk
Set reps Rest
1 6 45 seconds
2 6 45 seconds
3 6 45 seconds
4 6 45 seconds
Cool Down Blocks
Cool Down Block
Horizontal
Functional Breathing
Set reps
1 2 minutes

Robbie’s Day 2

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

Day 2: Continue to push intensity.

Warm-Up Blocks

Warmup Block
Tri-Set x 2

ULT
Ankle CAR’s
reps 8 each direction, each side
Tempo controlled
Running mobility - This movement aims to develop space within the ankle joints by putting it through its full range of motion.
Set Reps Tempo
1 8 each direction, each side Controlled
2 8 each direction, each side Controlled
ULT
Shoulder CAR’s
reps 8 each direction, each side
Tempo controlled
Desk mobility - This movement aims to open up space within the shoulder joint. Complete this movement in a slow, controlled manner. Try and minimise body movement everywhere besides the shoulder joint.
Set Reps Tempo
1 8 each direction, each side Controlled
2 8 each direction, each side Controlled
UMT
Thoracic spine archer mobility
reps 10 each side
Tempo controlled
Lying on your side, lift your top knee to 90 degrees and lower to the floor Reach your arms straight out in front Keeping your bottom arm and shoulder planted, open the top arm across the body to the other side You want to feel a stretch through your upper back Do not let the top knee lift throughout the movement Reset and repeat
Set Reps Tempo
1 10 each side Controlled
2 10 each side Controlled

Workout Blocks

Activation
Tri-Set x 2

UMT
Perfect Stretch
reps 8
Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat
Set Reps
1 8
2 8
UMT
Squat to Lateral Lunge with Forward Reach
reps 14 total
Squat to Lateral Lunge with Forward Reach
Set Reps
1 14 total
2 14 total
reps 5 each side
Set Reps
1 5 each side
2 5 each side

Working Block 1
Tri-Set x 3

ULT
Step Ups then Reverse Lunges
reps 10
Tempo controlled
A dynamic sagittal plane dominant sequence for the legs.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LLT
DB OH Overhead Press
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
LMT
Rotational Slam
reps 10
Set Reps
1 10
2 10
3 10

Block 2
Tri-Set x 3

LLT
Suitcase carry w/ knee drive
time 45 seconds
Standing in a tall upright position, find a challenging weight (dumbbell, kettlebell or other) Slowly walk for the prescribed distance/time driving the knee up to hip height with each step Keep the core engaged and stand as tall as possible
Set Time
1 45 seconds h:m:s
2 45 seconds h:m:s
3 45 seconds h:m:s
LLT
KB SL RDL
reps 10 Each side
Tempo controlled
Set Reps Tempo
1 10 Each side Controlled
2 10 Each side Controlled
3 10 Each side Controlled
LLT
Lat Pulldown Wide Grip
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled

Block 3
Superset x 4

LLT
Rower
time 2 minutes
Rest 45 seconds
Rowing Machine (Ergometer)
Set Time Rest
1 2 minutes h:m:s 45 seconds (h:m:s)
2 2 minutes h:m:s 45 seconds (h:m:s)
3 2 minutes h:m:s 45 seconds (h:m:s)
4 2 minutes h:m:s 45 seconds (h:m:s)
UMT
Push up to lateral plank walk
reps 6
Rest 45 seconds
Push Up to Lateral Plank Walk
Set Reps Rest
1 6 45 seconds (h:m:s)
2 6 45 seconds (h:m:s)
3 6 45 seconds (h:m:s)
4 6 45 seconds (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Functional Breathing
Recovery breathing protocol
Set Reps
1 2 minutes