LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
WBI 7-Step Prep Warmup
Circuit x 2
Mid Back Activation: Seated Overhead hand Press
Set reps
1 5
2 5
Prone Quad Front-to-Back Sway T1 HpDC
Set reps
1 5
2 5
Child’s Pose to Cobra
Set reps
1 8
2 8
ViPR PRO-Side Squat with Rotational Reach
Set reps
1 10
2 10
Side Plank Wall Ward
Set reps
1 5 each side
2 5 each side
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set reps
1 10
2 10
Band – Head Oscillation
Set reps
1 10
2 10
Workout Blocks
Whole Body Integrated SISS
Circuit x 3
Squat then Band Chest Press
Set time intensity Rest
1 60s Moderate 20s
2 60s Moderate 20s
3 60s Moderate 20s
Alternating Rotational Shift Reverse Lunge to OH Press
Set time intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
SL Band Pull Apart
Set time intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
Lateral G2S to Crawl Up
Set time intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
Alternating Pigeon
Set time intensity Rest
1 60s 20s
2 60s 20s
3 60s 20s
Supine Transverse Lunge Ground to Stand
Set reps intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
World’s Greatest Stretch
Set time intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
Prone 1-Arm Forward Lunge to Stand
Set reps intensity Rest
1 60s moderate 20s
2 60s moderate 20s
3 60s moderate 20s
Cool Down Blocks
WBI Cooldown
Horizontal
Deep Squat Forward Reach
Set time
1 20 - 30s
Side Lying 90-90
Set reps Tempo
1 8 each sie controlled
90-90 Supine Pose
Set time
1 60s

4Q WBI SISS No Access to Gym PB

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

A band and bodyweight-centric submaximal (moderate) intensity steady state workout intended to kick the aerobic system into gear. Benefits include cardiorespiratory and cardiopulmonary adaptations and elevated mitochondrial health. This workout should take 30 - 35 minutes to complete.

Warm-Up Blocks

WBI 7-Step Prep Warmup
Circuit x 2

The main focus is spinal decompression and overall spinal health.

ULT
Mid Back Activation: Seated Overhead hand Press
reps 5
Set Reps
1 5
2 5

Breathing pattern: Breathe in through the nose, knitting rib, side body wide, breathing up through the spine, shoulders relaxed. The goal is to initiate spinal decompression through diaphragmatic breathing. Breathe out through the mouth, gently pulling belly button to spine.

ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps 5
T1= Threshold 1
Set Reps
1 5
2 5

Allow the hips to rotate or form a figure 8 if this feels good.

ULT
Child’s Pose to Cobra
reps 8
Set Reps
1 8
2 8

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

Pull gently against the grounded finger tips in Child's Pose as the hips press back for gentle spinal decompression.

LMT
ViPR PRO-Side Squat with Rotational Reach
reps 10
Set Reps
1 10
2 10
UMT
Side Plank Wall Ward
reps 5 each side
Activation for the Core in a Lateral Position
Set Reps
1 5 each side
2 5 each side
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 10
Set Reps
1 10
2 10

Modification: Open the hip and side body up once you are in position by externally rotating the grounded hip, and shifting the open arms from a horizontal orientation to a vertical orientation. Your entire body should move as one unit. "Pilates breath in" can assist with greater stability if needed. Percussive breath out.

GAR LLT
Band – Head Oscillation
reps 10
Set Reps
1 10
2 10

Workout Blocks

Whole Body Integrated SISS
Circuit x 3

Time each exercise for 60 seconds, then allow a rest of 20 seconds. Repeat for all 8 exercises, then complete this circuit 3 times.

LLT
Squat then Band Chest Press
time 60s
intensity Moderate
Rest 20s
A coordinative full body combination exercise that enhances stabilization, endurance and/or power in the sagittal plane.
Set Time Intensity Rest
1 60s h:m:s Moderate RPE 20s (h:m:s)
2 60s h:m:s Moderate RPE 20s (h:m:s)
3 60s h:m:s Moderate RPE 20s (h:m:s)
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time 60s
intensity moderate
Rest 20s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Time Intensity Rest
1 60s h:m:s Moderate RPE 20s (h:m:s)
2 60s h:m:s Moderate RPE 20s (h:m:s)
3 60s h:m:s Moderate RPE 20s (h:m:s)
LLT
SL Band Pull Apart
time 60s
intensity moderate
Rest 20s
Activation and Stability for the Foot, Hips, and Core
Set Time Intensity Rest
1 60s h:m:s Moderate RPE 20s (h:m:s)
2 60s h:m:s Moderate RPE 20s (h:m:s)
3 60s h:m:s Moderate RPE 20s (h:m:s)
UMT
Lateral G2S to Crawl Up
time 60s
intensity moderate
Rest 20s
Set Time Intensity Rest
1 60s h:m:s Moderate RPE 20s (h:m:s)
2 60s h:m:s Moderate RPE 20s (h:m:s)
3 60s h:m:s Moderate RPE 20s (h:m:s)
UMT
Alternating Pigeon
time 60s
intensity
Rest 20s
Set Time Intensity Rest
1 60s h:m:s RPE 20s (h:m:s)
2 60s h:m:s RPE 20s (h:m:s)
3 60s h:m:s RPE 20s (h:m:s)

Add a push up to make this a whole body integrated exercise

UMT
Supine Transverse Lunge Ground to Stand
reps 60s
intensity moderate
Rest 20s
Set Reps Intensity Rest
1 60s Moderate RPE 20s (h:m:s)
2 60s Moderate RPE 20s (h:m:s)
3 60s Moderate RPE 20s (h:m:s)
UMT
World’s Greatest Stretch
time 60s
intensity moderate
Rest 20s
Set Time Intensity Rest
1 60s h:m:s Moderate RPE 20s (h:m:s)
2 60s h:m:s Moderate RPE 20s (h:m:s)
3 60s h:m:s Moderate RPE 20s (h:m:s)
ULT
Prone 1-Arm Forward Lunge to Stand
reps 60s
intensity moderate
Rest 20s
Set Reps Intensity Rest
1 60s Moderate RPE 20s (h:m:s)
2 60s Moderate RPE 20s (h:m:s)
3 60s Moderate RPE 20s (h:m:s)

Cool Down Blocks

WBI Cooldown
Horizontal Loading

GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Time
1 20 - 30s h:m:s
UMT
Side Lying 90-90
Set Reps Tempo
1 8 each sie Controlled
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 60s h:m:s