5141
IOM 7-Day Strength/Power – Cooldown
2 Activities
4Q Shoulder Activation
4 Activities
Block Type: Warm-Up
Theme: Activation
Lorraine Black Corrective Exercises
5 Activities
Block Type: Warm-Up
Tools: Foam Roller, Lacrosse Ball
Themes: Activation, Fluid Dynamic, Stimulation, Mobility, Compression, Static Stretch
Full Body Mobilization + Recovery + Core
9 Activities
Cool Down V3 [DF]
5 Activities
Block Type: Cool-Down
Tool: Foam Roller
Themes: Activation, SMU Recruitment, Mobility, Static Stretch, Regeneration
Warm Up V3 [DF]
10 Activities
Block Type: Warm-Up
Tools: Foam Roller, Resistance Band
Themes: Activation, Fluid Dynamic, SMU Recruitment, Mobility, Dynamic Stretch
Adam’s Squat Activation warm up Wednesday
6 Activities
Theme: Activation
AHHPS – 7-Step Prep LLT/LMT – Hips
7 Activities
Adam’s Squat Activation warm up
5 Activities
Theme: Activation
Week 2 Assignment -Squat Activation (copy)
5 Activities
Theme: Activation
mobility block for shoulders
4 Activities
Block Type: Workout Block
Tools: Band, Indian Clubs
Themes: Activation, SMU Recruitment, Mobility, Dynamic Stretch, Static Stretch
Strength Full Body Block – Larry (copy)
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy, Power
7 Step Prep Warm UP – Push Day (Shoulder & Chest)
7 Activities
Shoulder/T-Spine Activation Sequence 4Q
11 Activities
Cait Corrective Exercises
5 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Dynamic Stretch
Cool Down 2 [DF]
6 Activities
Block Type: Cool-Down
Themes: Mobility, Static Stretch, Regeneration, Autonomic Regulation
7 Step Prep Warm UP – Push Day (Shoulder & Chest)
7 Activities
Block Type: Warm-Up
Tools: Foam Roller, Stick Mobility, Trx, Vibration
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation, Mobility
Hip and Low Back Mobility
5 Activities
Block Type: Warm-Up
Tool: Bodyweight
Theme: Mobility
Shoulder Warm up (Upper Body)
5 Activities
Block Type: Warm-Up
Tools: Band, Bodyweight
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation, Mobility
(Beginner/Intermediate) Warm Up [DF]
11 Activities
Big 6 Foundational Strength (A)
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Intro Warmup (Full Body)
5 Activities
Block Type: Warm-Up
Tool: Foam Roller
Themes: Activation, Fluid Dynamic
Posterior Chain – Strength – DG
3 Activities
Block Type: Workout Block
Tools: Bodyweight, Machine
Themes: Strength, Relative Strength
Legs/Back Warm Up & Prep [DF]
8 Activities
Block Type: Warm-Up
Tools: Foam Roller, Resistance Band
Themes: Activation, Fluid Dynamic, Mobility, Dynamic Stretch, Static Stretch
*Update Thursday workout for Carlos Penate
5 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
Big 3 Mobilize and Integrate
6 Activities
Block Type: Recovery Block
Tools: Band, Foam Roller
Themes: Regeneration, Tissue Care, Joint Care
Big 3 Fluid Dynamics
6 Activities
Block Type: Recovery Block
Tools: Foam Roller, Lacrosse Ball
Themes: Regeneration, Tissue Care
Wenesday Block – Paul Loper *updated (copy)
9 Activities
Glue and Hammie Focused Cool-Down
3 Activities
Block Type: Cool-Down
Themes: Mobility, Static Stretch
Hammie and Glute Focused Leg Day
4 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Glute and Hammie Focused Leg Day Warm-Up
2 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, SMU Recruitment
Strength – Upper body Pull – Drop set
3 Activities
Cool Down (Muscular Endurance) [MS]
5 Activities
Workout B (Muscular Endurance) [MS]
7 Activities
Warm-Up RACE DAY (Endurance Training) [MS]
5 Activities
Corrective Exercises Calf & Ankle
3 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Corrective Exercises the Foot
3 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Big 6: Foundational Strength
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Saturday workout for Carlos Penate
5 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
7-Step Explosive Intro Warmup (Full Body)
7 Activities
ERI + Activation
8 Activities
Block Type: Warm-Up
Tools: Vibration, ViPR® PRO
Themes: Activation, Fluid Dynamic, SMU Recruitment, Mobility, Dynamic Stretch
JG – Gym Program
7 Activities
Block Type: Workout Block
Tools: Band, Machine, Cable, ViPR® PRO
Themes: Strength, Hypertrophy
Beginner Cool Down Routine [DF]
5 Activities
Block Types: Cool-Down, Recovery Block
Themes: Mobility, Static Stretch
Justin Iannacone’s Warm Up
11 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, SMU Recruitment, Mobility, Dynamic Stretch
JG – Foundation Strength
6 Activities
Block Type: Workout Block
Tools: Cable, Stability Ball
Themes: Strength, Hypertrophy
Mobility for Upper Body (Cooldown)
3 Activities
Wenesday Block – Paul Loper *updated
9 Activities
Adam’s Cooldown [DF]
2 Activities
Block Type: Cool-Down
Themes: Mobility, Dynamic Stretch, PNF, Static Stretch, Vibration
Pull Day Warm-Up & Prep [DF]
7 Activities
Block Type: Warm-Up
Tools: Foam Roller, Resistance Band
Themes: Activation, Fluid Dynamic, SMU Recruitment, Mobility, Dynamic Stretch, Vibration
7-Step Explosive Intro Warmup (Hip & Ankle)
7 Activities
Lower Body (Glute Focus) Day 2 Workout (IOM – AHHPS Level 1 7-Day Strength Assignment)
5 Activities
Lower Body (Glute Focus) Cooldown (IOM – AHHPS Level 1 7-Day Strength Assignment)
2 Activities
Lower Body (Glute Focus) Warmup (IOM – AHHPS Level 1 7-Day Strength Assignment)
6 Activities
Upper Body Hypertrophy Exercises (IOM – AHHPS Level 1 – 7 day Strength Assignment for a Bikini Bodybuilding Competitor)
5 Activities
Upper Body Hypertrophy Warmup (IOM – AHHPS Level 1 – 7 day Strength Assignment for a Bikini Bodybuilding Competitor)
4 Activities
Lower Body (Glute Focus) Warmup (IOM – AHHPS Level 1 7-Day Strength Assignment)
6 Activities
4Q- Odd Positions Strength
6 Activities
Block Type: Workout Block
Tools: Landmine, Resistance Band, Dumbbell
Themes: Strength, Odd-Position Strength
4Q Dead Start/Shift Strength
5 Activities
Block Type: Workout Block
Tools: Bulgarian Bag, Barbell, Dumbbell, Kettlebell, Medicine Ball
Themes: Strength, Dead Strength
Lower Body Movement-Based Strength (Athletes/Intermediate Fitness)
7 Activities
Block Type: Workout Block
Tools: BOSU, Box/Step, Dumbbell, Kettlebell, ViPR® PRO
Themes: Strength, Dead Strength, Odd-Position Strength, Agile Strength
7-Step Upper Body Warm-Up/Prep – Shoulder & Biceps [DF]
7 Activities
SMUR- Lower
0 Activities
Block Type: Warm-Up
Themes: Activation, SMU Recruitment
7 Step for Upper Extremity Warm Up
9 Activities
Kirwan: Foot Corrective
3 Activities
Block Type: Workout Block
Tool: Foam Roller
Themes: Mobility, Strength, Relative Strength
7 Step Prep (region) Glutes
7 Activities
Block Type: Warm-Up
Tools: BOSU, Foam Roller
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation, Mobility
7-Step Warm-Up Example
9 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, Mobility, Active-Isolated Stretch, Dynamic Stretch, PNF
Week 6: Movement-Strength – Lars
5 Activities
Block Type: Workout Block
Themes: Strength, Relative Strength
Katie Corrective Exercises
6 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Shoulder Mobility
4 Activities
Block Type: Warm-Up
Themes: Mobility, Active-Isolated Stretch, Compression
Sample Mobility Block
4 Activities
Themes: Mobility, Dynamic Stretch, PNF
Warm Up B [DF]
6 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, SMU Recruitment, Mobility
Hurdle Jump to Box Jump [DF]
2 Activities
Block Type: Workout Block
Tool: Box
Themes: Power, Agility/Plyo, Acceleration, Deceleration
Lower Body Cool Down [DF]
5 Activities
Block Types: Cool-Down, Recovery Block
Themes: Regeneration, Joint Care, Autonomic Regulation
Push & Pull –> Deadbug [DF]
3 Activities
Block Type: Workout Block
Tool: Trx
Theme: Strength
Lower Body & Plank [DF]
4 Activities
Block Type: Workout Block
Theme: Strength
LCLM Mindfulness/Walking/Self-Massage
5 Activities
Strength Full Body Block – Larry
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy, Power
Sample Activation Block
4 Activities
Block Type: Warm-Up
Tools: Band, Vibration
Themes: Activation, Fluid Dynamic, SMU Recruitment
Foot/Ankle activation
4 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation
Thursday workout for Carlos Penate
6 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
Core & Hip Activation [DF]
7 Activities
Block Type: Warm-Up
Tools: Foam Roller, Resistance Band
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation
LBHC exercises for Paul Loper (copy)
13 Activities
Rotator Cuff & Rhomboid Activation
2 Activities
Ciaran Corrective Exercises
7 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Strength 3
3 Activities
Block Type: Workout Block
Tools: Machine, Kettlebell
Themes: Strength, Hypertrophy
Single-Leg Balance & Stability
3 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment
Dynamic Mobility & Motor Control
2 Activities
Block Types: Warm-Up, Recovery Block
Themes: Mobility, Active-Isolated Stretch, Dynamic Stretch
Hip Flexors and Quad Mobility
3 Activities
Block Types: Warm-Up, Recovery Block
Themes: Mobility, Dynamic Stretch
Strength Block 2
2 Activities
Block Type: Workout Block
Tool: Landmine
Cool Down – Chest
3 Activities
Block Type: Cool-Down
Themes: Mobility, Active-Isolated Stretch, Dynamic Stretch, Static Stretch
Power Workout + Chest Strength
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy, Power, Quickness, Speed
Power Workout + Back Strength
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy, Power, Quickness, Speed
Cool Down – Legs
3 Activities
Block Type: Cool-Down
Themes: Mobility, Active-Isolated Stretch, Dynamic Stretch, Static Stretch
Power Workout + Leg Strength
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy, Power, Quickness, Speed
Strength 1
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy
Full Body Warm Up
5 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
RAMP – 7 step prep
18 Activities
Block Type: Warm-Up
Themes: Activation, SMU Recruitment, Excitation, Stimulation, Mobility, Dynamic Stretch
Cool Down – Back / Legs
3 Activities
Block Type: Cool-Down
Theme: Mobility
Hypertrophy – Back / Legs
8 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Lower Body Active Recovery Day
6 Activities
Block Type: Recovery Block
Themes: Activation, Mobility, Regeneration
Neill & Annette Corrective Exercises
9 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Alison Devereaux Corrective Exercises
5 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Strength: Back – pullups, rear delt fly, gorilla row, SA lat pd, curls
5 Activities
Block Type: Workout Block
Themes: Activation, Strength
Push: Tricep and Shoulder Focus – pushups, flies, DB shoulder press, dips, lat raise, tris
6 Activities
Legs: Glutes and Hamstrings – KB swings, gm, deadlift, reverse lunge, leg curls
5 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Strength: Back – row, lat pulldown, hammer strength,
5 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Upper Body Warmup
3 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
Strength: Push – bench, landmine shoulder press, upright row, flies, tris
5 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Squat Day Warmup
6 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
Strength: Leg Day – vipr, squat, bulgarians, leg ext
4 Activities
Themes: Activation, Mobility, Strength, Power
SAQ/ESD Library (L4)
5 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Power, Agility/Plyo, Quickness
PPL: Push B
7 Activities
Block Type: Workout Block
Theme: Strength
PPL: Push A
7 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
PPL: Legs B
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
PPL: Legs A
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Back, Bicep, Forearms, & Calves
9 Activities
Block Type: Workout Block
Themes: Mobility, Strength, Hypertrophy, Power
Back, & Calf Warmup
6 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
Full Body – Foam Rolling
6 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
5 Minute Foam Rolling
3 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
Shoulder Activation Block
4 Activities
Block Type: Warm-Up
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation
10 min lower warm up
7 Activities
Theme: Mobility
7-Step Prep (knee stability)
7 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, Regeneration
10 min upper warm up
5 Activities
Block Type: Warm-Up
Themes: Mobility, Dynamic Stretch
Push / Pull Superset
2 Activities
Block Type: Workout Block
Theme: Strength
L.A 5/21
2 Activities
Block Type: Workout Block
Tool: Machine
Themes: Strength, Hypertrophy
PPL: Pull B
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
PPL: Pull A
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Strength – Upper Body
6 Activities
Block Type: Workout Block
Themes: Activation, Strength
Stretching and Strength – Upper Body
6 Activities
Block Type: Workout Block
Themes: Activation, Mobility, Strength
Stretching and Strength – Shoulders
6 Activities
Themes: Activation, Mobility, Strength
Self-Massage: Neck, Elbows and Wrists
3 Activities
Sue-Anne Corrective Exercises
7 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Boxing Group Corrective Exercises Upper Back/Shoulders
5 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Warmup – Lower Body
4 Activities
Block Type: Warm-Up
Theme: Mobility
Power – Acceleration/Deceleration: vipr, landmine clean, kb swing
4 Activities
Block Type: Workout Block
Themes: Activation, Mobility, Power
Work-in Knee/Calf w/ Percussive Breathing
8 Activities
Activation 4 Step Simple
4 Activities
Block Type: Warm-Up
Tool: Band
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Stimulation
Muscle-Based Strength (Quadriceps / Hamstring)
5 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Full Body Prep
6 Activities
Block Type: Warm-Up
Tools: Foam Roller, Resistance Band
Themes: Activation, Mobility
Increase Upper Body Strength / Fat Loss
6 Activities
Block Type: Workout Block
Tools: Barbell, Cable, Free Weights
Themes: Strength, Hypertrophy
Susana Corrective Exercises
6 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Static Stretch
Movement Strength – Full Body
4 Activities
Block Type: Workout Block
Themes: Activation, Strength
Norma Corrective Exercises
5 Activities
Block Types: Warm-Up, Recovery Block
Themes: Activation, SMU Recruitment, Mobility, Compression, Dynamic Stretch, PNF
Strength – Back: BB row, SA row, hammer curl, accessories
6 Activities
Block Type: Workout Block
Themes: Activation, Cardio
Strength – Chest: incline bench, shoulder press, accessories
4 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Intermediate Legs: belt squat, bulgarians, leg press
3 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Back: seated row, lat pull down, rear delt fly
4 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Chest: seated press, shoulder press, accessories
6 Activities
Block Type: Workout Block
Themes: Activation, Strength
Evening Mobility Routine
1 Activity
Block Type: Recovery Block
Themes: Mobility, Dynamic Stretch, Regeneration, Tissue Care, Joint Care, Autonomic Regulation
MOVEMENT SNACK 3
3 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, Mobility, Dynamic Stretch, Strength, Relative Strength
MOVEMENT SNACK 2
3 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, Mobility, Dynamic Stretch, Strength, Relative Strength
Movement Snack 1
3 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, Mobility, Dynamic Stretch, Strength, Relative Strength
AHHPS – Quad and Hamstring Cooldown
5 Activities
Block Type: Cool-Down
Themes: Mobility, Regeneration
AHHPS – Hypertrophy Quad and Hamstrings: ext, bulgarians, curls
3 Activities
Block Type: Workout Block
Themes: Activation, Strength
Core and Upper – Stability, Strength
5 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Intermediate Legs: BB Squat, RDL, accessories
5 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Beginner Upper: Chest and Back
6 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Beginner Legs: Press, Ext, Curl, Add
4 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength – Beginner Upper: KB Gorilla Rows, chest, tris
6 Activities
Block Type: Workout Block
Themes: Activation, Strength
Upper Warmup: bike, roll, pigeon, band pulls
4 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
Strength – Beginner Legs: KB swings, step ups, press
3 Activities
Themes: Activation, Strength
Lower Warmup: bike, foam, frog, z sits, band walks
5 Activities
Block Type: Warm-Up
Themes: Activation, Mobility
MMA Training Session
2 Activities
Block Type: Workout Block
Themes: Cardio, Power
Whole Body Workout – Fundamentals
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy, Dead Strength
ZS-MMA-Wrist Roller
1 Activity
Block Type: Workout Block
Themes: Strength, Hypertrophy
ZS-MMA-Pullup, Hyper Extension
2 Activities
Block Type: Workout Block
Tool: Machine
Themes: Strength, Hypertrophy, Relative Strength
ZS-MMA-Sandbag Carry
1 Activity
Block Type: Workout Block
Tool: Sandbag
Themes: Strength, Hypertrophy, Dead Strength, Odd-Position Strength
ZS-MMA- Bent Row, Farmer’s Carry
2 Activities
Block Type: Workout Block
Tools: Barbell, Kettlebell
Themes: Strength, Hypertrophy
7 Step Prep – Push
6 Activities
Block Type: Warm-Up
Power And Movement Strength
6 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power