LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
(GH) 7-Step warm up_9.18.2020
Horizontal
[gh]_Lateral squats Diagonal Arms swing
Set reps Tempo
1 40s controlled
Split T1 Motion Medial Ward
Set reps Hold
1 10 (5 each) 3s
Inchworms get up w/Back step OH Reach
Set time Tempo
1 40s controlled
Lateral Step T2 Motion reach
Set time Tempo
1 40s controlled
[gh]_Mini Band Corkscrew High Knee -SL Hip Hinge
Set reps load Hold
1 10 (5ea) moderate 3s
[gh]_Mini Band Transverse step quick release
Set reps load Tempo
1 10 (5ea) moderate explosive
Activation/Stimulation : Partner reactive drill
Set time Tempo
1 60-80s fast
Workout Blocks
Muscle & Movement based Strength / Cardio
Tri-Set x 3
[gh] DB Sumo squat 1Arm High pull
Set reps load Tempo Rest
1 10 (5 each arm) light controlled 15s
2 10 (5 each arm) light controlled 15s
3 10 (5 each arm) light controlled 15s
[gh]_ViPR PRO Transverse Lunge Shovel Progression
Set reps load Tempo Rest
1 10 (5 each leg) light controlled 15s
2 10 (5 each leg) light controlled 15s
3 10 (5 each leg) light controlled 15s
Crab to Bear Crawl
Set time Tempo Rest
1 60s controlled 15s
2 60s controlled 15s
3 60s controlled 2-3min
Muscle & Movement based Strength / Cardio
Tri-Set x 3
[gh]_DB-Lateral Squats Biceps
Set reps load Tempo Rest
1 10r (5 each side) light controlled 15s
2 10r (5 each side) light controlled 15s
3 10r (5 each side) light controlled 15s
ViPR PRO Farmer’s F/B Lunge OH side carry
Set reps load Tempo Rest
1 5 each leg moderate controlled 15s
2 5 each leg moderate controlled 15s
3 5 each leg moderate controlled 15s
[gh] Quadruple side under kick Burpees
Set time Tempo Rest
1 60s controlled 15s
2 60s controlled 15s
3 60s controlled 60s

[GH] MUSCLE / MOVEMENT STRENGTH ENDURANCE / HISS

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

This session will focus on Linear, Odd position and Relative strength by combining them into Triset Loading.

Warm-Up Blocks

(GH) 7-Step warm up_9.18.2020
Horizontal Loading

UMT
[gh]_Lateral squats Diagonal Arms swing
Set Reps Tempo
1 40s Controlled
UMT
Split T1 Motion Medial Ward
Set Reps Hold
1 10 (5 each) 3s h:m:s
ULT
Inchworms get up w/Back step OH Reach
Set Time Tempo
1 40s h:m:s Controlled
UMT
Lateral Step T2 Motion reach
Set Time Tempo
1 40s h:m:s Controlled
LLT
[gh]_Mini Band Corkscrew High Knee -SL Hip Hinge
Set Reps Load Hold
1 10 (5ea) Moderate 3s h:m:s
LMT
[gh]_Mini Band Transverse step quick release
T-Spine Hip Dissociation
Set Reps Load Tempo
1 10 (5ea) Moderate Explosive
UMT
Activation/Stimulation : Partner reactive drill
Please Listen to the video for more information. 1-2 minutes
Set Time Tempo
1 60-80s h:m:s Fast

Workout Blocks

Muscle & Movement based Strength / Cardio
Tri-Set x 3

LLT
[gh] DB Sumo squat 1Arm High pull
reps 10 (5 each arm)
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 (5 each arm) Light Controlled 15s (h:m:s)
2 10 (5 each arm) Light Controlled 15s (h:m:s)
3 10 (5 each arm) Light Controlled 15s (h:m:s)
LMT
[gh]_ViPR PRO Transverse Lunge Shovel Progression
reps 10 (5 each leg)
load light
Tempo controlled
Rest 15s
Watch entire video for progressed version Vipr Pro can be replaced by another single tool Keep in mind: Load....submaximal (up to 85%) Maintain long spine, initiate movement at the hip and reach out with scapula. Start small RoM and progress if you can
Set Reps Load Tempo Rest
1 10 (5 each leg) Light Controlled 15s (h:m:s)
2 10 (5 each leg) Light Controlled 15s (h:m:s)
3 10 (5 each leg) Light Controlled 15s (h:m:s)

progress to stepping on 2nd or 3rd set

ULT
Crab to Bear Crawl
time 60s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 60s h:m:s Controlled 15s (h:m:s)
2 60s h:m:s Controlled 15s (h:m:s)
3 60s h:m:s Controlled 2-3min (h:m:s)

Muscle & Movement based Strength / Cardio
Tri-Set x 3

LLT
[gh]_DB-Lateral Squats Biceps
reps 10r (5 each side)
load light
Tempo controlled
Rest 15s
Load:Medium - Heavy
Set Reps Load Tempo Rest
1 10r (5 each side) Light Controlled 15s (h:m:s)
2 10r (5 each side) Light Controlled 15s (h:m:s)
3 10r (5 each side) Light Controlled 15s (h:m:s)
LLT
ViPR PRO Farmer’s F/B Lunge OH side carry
reps 5 each leg
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 5 each leg Moderate Controlled 15s (h:m:s)
2 5 each leg Moderate Controlled 15s (h:m:s)
3 5 each leg Moderate Controlled 15s (h:m:s)
UMT
[gh] Quadruple side under kick Burpees
time 60s
Tempo controlled
Rest 15s
Set Time Tempo Rest
1 60s h:m:s Controlled 15s (h:m:s)
2 60s h:m:s Controlled 15s (h:m:s)
3 60s h:m:s Controlled 60s (h:m:s)