1974
Upper Back
6 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy
VR – band leg work mobility and strength
6 Activities
Block Type: Workout Block
Tool: Band
Themes: Mobility, Dynamic Stretch, Strength, Hypertrophy
4Q CORE
4 Activities
Block Type: Workout Block
Tools: Dumbbell, Medicine Ball
Themes: Strength, Odd-Position Strength, Relative Strength
Body Weight Push Pull Superset
2 Activities
Block Type: Workout Block
Theme: Strength
Tuesday Workout for Carlos Penate (copy)
6 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
EM Hip Glute Med Core Activation
2 Activities
Block Type: Workout Block
Tools: Band, Bodyweight, Dumbbell
Themes: Strength, Hypertrophy
Movement Strength to offset LLT on SBD
3 Activities
Block Type: Workout Block
Themes: Strength, Odd-Position Strength
Desk Shoulder Back Finisher
3 Activities
Block Type: Workout Block
Theme: Strength
Berry’s Back Day (copy)
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
LULU – Upper
8 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
LULU – Lower
8 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Enzo’s Full Body (B)
7 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Enzo’s Full Body (A)
7 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
EM Glute Strength Phase 1
5 Activities
Block Type: Workout Block
Tools: Band, Bodyweight, Dumbbell
Themes: Strength, Hypertrophy
Vipr/Med Ball Giant Set
4 Activities
Block Type: Workout Block
Tools: Medicine Ball, ViPR® PRO
Themes: Strength, Odd-Position Strength, Power, Deceleration
Bike Intervals
1 Activity
Block Type: Workout Block
Theme: Cardio
Agile Strength + Plyometric (KC)
6 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Mobility, Strength, Power
UMT Quickness & Speed Drills (KC)
2 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation
ULT Quickness Speed Drill (KC)
2 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, SMU Recruitment, Excitation, Mobility
Glute Superset [DF]
2 Activities
Block Type: Workout Block
Tools: Resistance Band, Dumbbell
Themes: Strength, Hypertrophy, Odd-Position Strength
Skater LMT > UMT [DF]
2 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Power, Speed, Acceleration, Deceleration
HITT Circuit for Ellie Kirk
3 Activities
Block Type: Workout Block
Themes: Cardio, Strength, Hypertrophy, Power
Tuesday Workout for Matthew Griffith
6 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
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
Bicep Hypertrophy LLT to ULT
4 Activities
Block Type: Workout Block
Tools: Ez Bar, ViPR® PRO
Themes: Strength, Hypertrophy
Big 6 Foundational Strength (A)
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Push + Pull [MS]
2 Activities
Block Type: Workout Block
Tool: Kettlebell
Theme: Power
Posterior Chain – Strength – DG
3 Activities
Block Type: Workout Block
Tools: Bodyweight, Machine
Themes: Strength, Relative Strength
*Update Thursday workout for Carlos Penate
5 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
Hammie and Glute Focused Leg Day
4 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Day 1 Upper Lower Core Split
3 Activities
Block Type: Workout Block
Theme: Strength
Saturday workout for Carlos Penate
5 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
JG – Gym Program
7 Activities
Block Type: Workout Block
Tools: Band, Machine, Cable, ViPR® PRO
Themes: Strength, Hypertrophy
JG – Foundation Strength
6 Activities
Block Type: Workout Block
Tools: Cable, Stability Ball
Themes: Strength, Hypertrophy
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
Bench Press, Bulgarian SS
2 Activities
Block Type: Workout Block
Tools: Bench, Barbell
Themes: Strength, Hypertrophy, Relative 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
Incline DB Press, DB Split Clean
2 Activities
Block Type: Workout Block
Tools: Bench, Dumbbell
Themes: Strength, Hypertrophy, Dead Strength, Power, Acceleration
Kirwan: Foot Corrective
3 Activities
Block Type: Workout Block
Tool: Foam Roller
Themes: Mobility, Strength, Relative Strength
Week 6: Movement-Strength – Lars
5 Activities
Block Type: Workout Block
Themes: Strength, Relative Strength
PHA Upper Body SIIT
7 Activities
Block Type: Workout Block
Themes: Activation, Cardio, Strength
PHA SISS – medium intensity
8 Activities
Block Type: Workout Block
Themes: Cardio, Strength
Hurdle Jump to Box Jump [DF]
2 Activities
Block Type: Workout Block
Tool: Box
Themes: Power, Agility/Plyo, Acceleration, Deceleration
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
Pulling Superset LLT –>LMT [DF]
2 Activities
Block Type: Workout Block
Tools: Machine, Dumbbell, Kettlebell
Themes: Strength, Hypertrophy
Lower Body Superset LLT -> LMT, Squat -> Lunge [DF]
2 Activities
Block Type: Workout Block
Tools: Machine, Dumbbell
Themes: Strength, Hypertrophy
Strength Full Body Block – Larry
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy, Power
Strength 4
2 Activities
Block Type: Workout Block
Tool: Kettlebell
Themes: Strength, Hypertrophy, Odd-Position Strength
Power 4
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Power, Quickness, Acceleration, Deceleration
Thursday workout for Carlos Penate
6 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Excitation, Mobility
Strength 3
3 Activities
Block Type: Workout Block
Tools: Machine, Kettlebell
Themes: Strength, Hypertrophy
Power 3
3 Activities
Block Type: Workout Block
Tools: Kettlebell, Medicine Ball, ViPR® PRO
Themes: Power, Agility/Plyo, Quickness
Strength Block 2
2 Activities
Block Type: Workout Block
Tool: Landmine
Power Block 2
3 Activities
Block Type: Workout Block
Tool: Landmine
Themes: Power, Agility/Plyo
Integrated Boxing Exercises
4 Activities
Block Type: Workout Block
Themes: Mobility, Strength
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
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
Power
3 Activities
Block Type: Workout Block
Theme: Strength
Hypertrophy – Back / Legs
8 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Strength: Back – pullups, rear delt fly, gorilla row, SA lat pd, curls
5 Activities
Block Type: Workout Block
Themes: Activation, Strength
Abs – kneeling windmill, KB swing crossbody
2 Activities
Block Type: Workout Block
Themes: Activation, Strength
Legs: Glutes and Hamstrings – KB swings, gm, deadlift, reverse lunge, leg curls
5 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Abs: v ups, crossbody v ups
2 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength: Back – row, lat pulldown, hammer strength,
5 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Bench Abs
3 Activities
Block Type: Workout Block
Themes: Activation, Strength
TRX Abs
2 Activities
Block Type: Workout Block
Themes: Activation, Strength
Strength: Push – bench, landmine shoulder press, upright row, flies, tris
5 Activities
Block Type: Workout Block
Themes: Activation, 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
L.A
2 Activities
Block Type: Workout Block
Tools: Box, Machine, Kettlebell
Themes: Strength, Hypertrophy
Push / Pull Superset
2 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Squat – Bear Crawl Superset
2 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
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
Push / Pull Superset
2 Activities
Block Type: Workout Block
Tools: Bodyweight, Free Weights
Theme: Strength
Bodyweight Superset
2 Activities
Block Type: Workout Block
Tool: Free Weights
Theme: Strength
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
Power – Acceleration/Deceleration: vipr, landmine clean, kb swing
4 Activities
Block Type: Workout Block
Themes: Activation, Mobility, Power
Norma Harris Home Program
4 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Mobility, Strength
Muscle-Based Strength (Quadriceps / Hamstring)
5 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Increase Upper Body Strength / Fat Loss
6 Activities
Block Type: Workout Block
Tools: Barbell, Cable, Free Weights
Themes: Strength, Hypertrophy
Movement Strength – Full Body
4 Activities
Block Type: Workout Block
Themes: Activation, Strength
McGill Big 3 Core Tri-Set (copy) (copy)
3 Activities
Block Type: Workout Block
Themes: Strength, Relative Strength
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
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 – Hypertrophy Quad and Hamstrings: ext, bulgarians, curls
3 Activities
Block Type: Workout Block
Themes: Activation, Strength
AHHPS – Hypertrophy Quad and Hamstring: belt squat SS KB swings
2 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
TRX Squats SS wall sits
2 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
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-Landmine Rot., MB Rot. Throw
2 Activities
Block Type: Workout Block
Tools: Landmine, Medicine Ball
Themes: Strength, Hypertrophy, Power, Acceleration
ZS-MMA-Row, Shrug
2 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy, Relative Strength
ZS-MMA- Clean&Press, MB Throw
2 Activities
Block Type: Workout Block
Tools: Barbell, Medicine Ball
Themes: Strength, Dead Strength, Power, Acceleration, Deceleration
ZS-MMA-Deadlift, Split Jump
2 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Dead Strength, Power, Acceleration, Deceleration
ZS-MMA- Curl, Pressdown
2 Activities
Block Type: Workout Block
Tools: Barbell, Cable
Themes: Strength, Hypertrophy
ZS-MMA-Pullup, Hyper Extension
2 Activities
Block Type: Workout Block
Tool: Machine
Themes: Strength, Hypertrophy, Relative Strength
ZS-MMA-Good Morning, Reverse Fly
2 Activities
Block Type: Workout Block
Tools: Bulgarian Bag, Machine
Themes: Strength, Hypertrophy
ZS-MMA-Sandbag Carry
1 Activity
Block Type: Workout Block
Tool: Sandbag
Themes: Strength, Hypertrophy, Dead Strength, Odd-Position Strength
ZS-MMA-KB Swings, Neck Strength
2 Activities
Block Type: Workout Block
Tools: Kettlebell, Stability Ball
Themes: Strength, Hypertrophy, Odd-Position Strength, Power, Acceleration, Deceleration
ZS-MMA- Bent Row, Farmer’s Carry
2 Activities
Block Type: Workout Block
Tools: Barbell, Kettlebell
Themes: Strength, Hypertrophy
ZS-MMA-Bench Press, Chest Throw
2 Activities
Block Type: Workout Block
Tools: Barbell, Medicine Ball
Themes: Strength, Hypertrophy, Power, Acceleration
ZS-MMA-Squat, Broad Jump
2 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Power, Agility/Plyo, Acceleration, Deceleration
ZS – Pulldown, Walking Lunges
2 Activities
Block Type: Workout Block
Tools: Machine, Cable
Themes: Strength, Hypertrophy
ZS – BB Bench Press, Weighted Crossover Step-over
2 Activities
Block Type: Workout Block
Tools: Bulgarian Bag, Barbell
Themes: Strength, Hypertrophy
ZS – BB Back Squat, Jump Rope
2 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy
Power And Movement Strength
6 Activities
Block Type: Workout Block
Themes: Activation, Strength, Power
Beginner Strength – Preg. 1st Tri. – Cable Row, Carry
2 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy
Beginner Strength – Preg. 1st Tri. – Pulldown, Hinge
2 Activities
Block Type: Workout Block
Tools: Cable, Stability Ball
Themes: Strength, Hypertrophy, Relative Strength
Beginner Strength – Preg. 1st Tri – Hinge, Row
2 Activities
Block Type: Workout Block
Tools: Trx, Barbell
Themes: Strength, Hypertrophy, Dead Strength
Beginner Strength – Preg. 1st Tri – Lunge, Step up
2 Activities
Block Type: Workout Block
Tools: Box/Step, Dumbbell, Kettlebell
Themes: Strength, Hypertrophy
Beginner Strength – Preg. 1st Tri – Chest Press, Pushup
2 Activities
Block Type: Workout Block
Tool: Machine
Themes: Strength, Hypertrophy, Relative Strength
Beginner Strength – Preg. 1st Tri – Squat-press, Squat Walkout
2 Activities
Block Type: Workout Block
Tool: Medicine Ball
Themes: Strength, Hypertrophy, Relative Strength
McGill Big 3 Core (Low Back Stability)
3 Activities
Block Type: Workout Block
Tool: Bodyweight
Themes: Strength, Relative Strength
Columbia Foundational Strength
0 Activities
Block Type: Workout Block
Themes: Mobility, Strength
BULLETPROOFING KNEE (copy)
8 Activities
Block Types: Warm-Up, Workout Block
Tools: Band, ViPR® PRO
Themes: Activation, SMU Recruitment, Mobility, Dynamic Stretch, Strength
Test
2 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Strength, Odd-Position Strength
KB Deadlift, Lat Pulldown – Obesity – Beginner
2 Activities
Block Type: Workout Block
Tools: Machine, Kettlebell
Themes: Strength, Hypertrophy
Row, Step – Obesity – Beginner
2 Activities
Block Type: Workout Block
Tools: Machine, Step
Themes: Strength, Hypertrophy
Squat, Press – Obesity – Beginner
2 Activities
Block Type: Workout Block
Tool: Machine
Themes: Strength, Hypertrophy
Machine Strength, Mobility, Balance, Coordination, LCHM, HCHM, LLT
8 Activities
Block Type: Workout Block
Tools: Lacrosse Ball, Machine, Cable
Themes: Activation, Fluid Dynamic, SMU Recruitment, Stimulation, Mobility, Static Stretch, Strength, Hypertrophy
Cardio – Run
1 Activity
Block Type: Workout Block
Tools: Skill Mill, Treadmill
Theme: Cardio
Cardio – Stair Climber
1 Activity
Block Type: Workout Block
Tool: Cardio Machine
Theme: Cardio
Lower Body Mobility – Larry
4 Activities
Block Type: Workout Block
Theme: Mobility
Lat/Chest Superset #1
2 Activities
Block Type: Workout Block
Tool: Band
Themes: Strength, Hypertrophy
Shoulder/Back Superset #3
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
BULLETPROOFING KNEE
8 Activities
Block Types: Warm-Up, Workout Block
Tools: Band, ViPR® PRO
Themes: Activation, SMU Recruitment, Mobility, Dynamic Stretch, Strength
Boxing – UMT
1 Activity
Block Type: Workout Block
Theme: Cardio
Tri Press – Face Pull – Carry – LLT
3 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy
BB Front Squat – Back Squat – LLT
2 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy
OH Press – Push/Twist – Bulgarian SS – LLT-UMT-ULT
3 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
Press – Step – LLT – LMT
2 Activities
Block Type: Workout Block
Tools: Bulgarian Bag, Dumbbell
Themes: Strength, Hypertrophy
Crawl – ULT,UMT
2 Activities
Block Type: Workout Block
Themes: Strength, Odd-Position Strength, Relative Strength
Hinge – Curl/Press – LLT, LMT
2 Activities
Block Type: Workout Block
Tools: Kettlebell, ViPR® PRO
Themes: Strength, Hypertrophy, Odd-Position Strength
Pull – Row – LLT, LMT
2 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy
DL – Jump – LLT
2 Activities
Block Type: Workout Block
Tools: Jump Rope, Trap Bar
Themes: Cardio, Strength, Dead Strength
Shoulder/Core Tri-set
3 Activities
Block Type: Workout Block
Theme: Strength
McGill Big 3 Core Tri-Set
3 Activities
Block Type: Workout Block
Themes: Strength, Relative Strength
Core/Shoulder Superset #1
3 Activities
Block Type: Workout Block
Tool: Medicine Ball
Theme: Activation
Pull-up Superset
2 Activities
Block Type: Workout Block
Tool: Kettlebell
Themes: Strength, Hypertrophy
Strict Press Superset
2 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy
SL Deadlift Superset
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
KR – Foundation Workout
10 Activities
Block Type: Workout Block
Tools: Bodyweight, Machine, Suspension Trainer, Cable, Dumbbell, Kettlebell, ViPR® PRO
Themes: Activation, SMU Recruitment, Mobility, Dynamic Stretch, Strength, Hypertrophy, Odd-Position Strength, Relative Strength
Odd Position Strength- 4/21
3 Activities
Block Type: Workout Block
Tools: Slam Ball, ViPR® PRO
Themes: Strength, Odd-Position Strength
Stability Ball – Rotation – Split Stability
8 Activities
Block Type: Workout Block
Tool: Stability Ball
Themes: Activation, SMU Recruitment, Strength, Hypertrophy, Relative Strength
Stability Ball – Sneaky Shoulders
5 Activities
Block Type: Workout Block
Tools: Dumbbell, Stability Ball
Themes: Activation, SMU Recruitment, Strength, Hypertrophy, Relative Strength
Stability Ball – Extension and Flexion combo
5 Activities
Block Type: Workout Block
Tool: Stability Ball
Themes: Activation, SMU Recruitment, Strength, Relative Strength
SIIT Cyclical Workout Session (copy)
5 Activities
Block Type: Workout Block
Theme: Cardio
SIIT Cyclical Workout Session
5 Activities
Block Type: Workout Block
Theme: Cardio
SISS PHIA Circuit block – Manu S.
8 Activities
Block Type: Workout Block
Themes: Cardio, Strength
HISS – Cyclical – Assault Bike – 30:30
1 Activity
Block Type: Workout Block
Tool: Airdyne
Theme: Cardio
Deadlift, Uni OH Press
2 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy, Dead Strength
B. Press, X-Step, Brah-Push
3 Activities
Block Type: Workout Block
Tools: Bulgarian Bag, Free Weights
Themes: Strength, Hypertrophy, Relative Strength
Ankle mobility Working Block (copy)
5 Activities
Block Type: Workout Block
Theme: Mobility
TRX Tri-Set: Core + Pull + Power
3 Activities
Block Type: Workout Block
Theme: Strength
Bench Press + Knee Supported Single Arm Row Superset
2 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
ZS- Pull and Climb
2 Activities
Block Type: Workout Block
Tool: Cable
Themes: Cardio, Strength
ZS – Clean/Throw, Press, Step up
3 Activities
Block Type: Workout Block
Tools: Box/Step, Dumbbell, Medicine Ball
Themes: Cardio, Strength, Hypertrophy, Dead Strength
ZS – Rotate, Lunge, Shift, Push – Warmup
3 Activities
Block Types: Warm-Up, Workout Block
Tool: ViPR® PRO
Themes: Activation, Mobility, Strength
Arm Superset
2 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Muscular Endurance Legs [MS]
5 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
SUPERSET CHEST&BACK
2 Activities
Block Type: Workout Block
SUPERSET CORE&SHOULDERS
2 Activities
Block Type: Workout Block
Unloaded Power
3 Activities
Block Type: Workout Block
Theme: Power
SUPERSET BACK&CHEST [MS]
2 Activities
Block Type: Workout Block
NN – Active Recovery Core (copy)
2 Activities
Block Types: Warm-Up, Workout Block, Recovery Block
ZS – HIIT – Cyclical – Ski Erg – Short Duration Intervals
1 Activity
Block Type: Workout Block
Tool: Ski Erg
Theme: Cardio
ZS – HIIT – Cyclical – Assault Bike – Long Duration Intervals
1 Activity
Block Type: Workout Block
Tool: Stationary Bike
Theme: Cardio
MOVE Finisher – Intervals (minimal equipment)
3 Activities
Block Type: Workout Block
Themes: Power, Speed
MOVE Strength Tri-Set (Minimal Equipment 2)
3 Activities
Block Type: Workout Block
Themes: Strength, Agile Strength, Relative Strength
A.Norby
3 Activities
Block Types: Workout Block, Recovery Block
ZS – SIIT – Cyclical Trail Intervals
2 Activities
Block Type: Workout Block
Theme: Cardio
ZS – SIIT – Cyclical: Stair intervals
2 Activities
Block Type: Workout Block
Theme: Cardio
ZS – SISS – WBI – UMT, LMT- Moderate
4 Activities
Block Type: Workout Block
Tool: Medicine Ball
Theme: Cardio
ZS – SISS – WBI – ULT, LLT- Moderate
4 Activities
Block Type: Workout Block
Tool: Dumbbell
Theme: Cardio
Fitness Assessments [MS]
8 Activities
Block Type: Workout Block
Themes: Activation, SMU Recruitment, Mobility, Dynamic Stretch, Strength, Hypertrophy, Odd-Position Strength, Relative Strength
Home Workout (core & balance)
11 Activities
Block Type: Workout Block
Themes: Activation, Mobility, Strength
Week 6 Movement Based Strength Block
7 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell, Kettlebell, ViPR® PRO
Theme: Strength
ZS – G2S, Lateral Crawl – Relative Strength
2 Activities
Block Type: Workout Block
Themes: Strength, Relative Strength
ZS – Pull, Balance, Pivot – Strength, Agility
3 Activities
Block Type: Workout Block
Tools: Box/Step, Cable
Themes: Strength, Hypertrophy, Agile Strength, Power, Agility/Plyo, Deceleration
ZS – Step Up, Pull – Strength Endurance
4 Activities
Block Type: Workout Block
Tool: Free Weights
Themes: Cardio, Strength, Hypertrophy, Dead Strength, Agile Strength, Relative Strength
ZS – Hex Dead, Jump, Push – Strength Endurance
3 Activities
Block Type: Workout Block
Themes: Strength, Dead Strength, Relative Strength
Power Session
3 Activities
Block Type: Workout Block
Themes: Power, Acceleration
Agile Strength Library (L4)
6 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Strength, Agile Strength
Leg Day
4 Activities
Block Types: Warm-Up, Workout Block, Cool-Down
Themes: Strength, Hypertrophy
Strength Endurance (L4)
6 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Strength, Odd-Position Strength
Odd Position Strength Library (L4)
5 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Strength, Odd-Position Strength
Dead Strength Library (L4)
6 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Strength, Dead Strength
Conversion Library (L4)
11 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Power, Agility/Plyo, Quickness
Deceleration Library (L4)
7 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Power, Deceleration
Acceleration Library (L4)
7 Activities
Block Type: Workout Block
Tool: ViPR® PRO
Themes: Power, Acceleration
Juancho Lower body Hypertrophy 4Q
4 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy
Strength Upper Body Day
4 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Rugby Upper Body Strength (DL/Rows)
2 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy, Dead Strength
Strength Full Body Block
3 Activities
Block Type: Workout Block
Tool: Barbell
Themes: Strength, Hypertrophy, Power
Strength Back/Legs Block
3 Activities
Block Type: Workout Block
Tools: Barbell, Dumbbell
Themes: Strength, Hypertrophy
Movement Strength Day
5 Activities
Block Type: Workout Block
Themes: Mobility, Strength
12 min Wholebody HITT snack EMOM
4 Activities
Block Type: Workout Block
Tools: Cable, Free Weights, Kettlebell
Themes: Cardio, Strength, Hypertrophy
DEE & Rob – Exercises 1
8 Activities
Block Type: Workout Block
Tools: Band, BOSU
Themes: Mobility, Dynamic Stretch, Strength, Hypertrophy, Agile Strength
AD – Upper body program 2 – Back
4 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
AD – Strength Program 1 – Upper Body Chest
3 Activities
Block Type: Workout Block
Tools: Cable, Free Weights
Themes: Strength, Dead Strength, Relative Strength
MOVE Upper Strength Series #2
4 Activities
Block Type: Workout Block
Theme: Strength
Shoulder & Upper Back- Low Cable Pull Block
3 Activities
Block Type: Workout Block
Tool: Cable
Themes: Strength, Hypertrophy
Chest/Leg day hypertrophy
6 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Power Full Body (block3)
2 Activities
Block Type: Workout Block
Themes: Strength, Power
Power Full Body (block2)
3 Activities
Block Type: Workout Block
Themes: Strength, Power
Power Full Body (block1)
2 Activities
Block Type: Workout Block
Themes: Strength, Power
Str. & Cond. Full Body (block3)
2 Activities
Block Type: Workout Block
Theme: Strength
Str. & Cond. Full Body (block2)
3 Activities
Block Type: Workout Block
Themes: Cardio, Strength
Str. & Cond. Full Body (block1)
4 Activities
Block Type: Workout Block
Themes: Cardio, Strength
Strength Full Body Block3 (upper & core)
2 Activities
Block Type: Workout Block
Theme: Strength
Strength Full Body Block2 (full body)
3 Activities
Block Type: Workout Block
Theme: Strength
Strength Full Body Block1 (lower body)
1 Activity
Block Type: Workout Block
Theme: Strength
Cardio Block2
2 Activities
Block Type: Workout Block
Themes: Cardio, Power
Cardio Block1
2 Activities
Block Type: Workout Block
Theme: Cardio
Strength Lower Body (block3)
2 Activities
Block Type: Workout Block
Themes: Cardio, Strength, Power
Strength Lower Body (block2)
2 Activities
Block Type: Workout Block
Themes: Mobility, Strength
Strength Upper Body (block3)
2 Activities
Block Type: Workout Block
Theme: Strength
Strength Upper Body (block2)
2 Activities
Block Type: Workout Block
Theme: Strength
Strength Lower Body (block1)
3 Activities
Block Type: Workout Block
Theme: Strength
Strength Upper Body (block1)
3 Activities
Block Type: Workout Block
Theme: Strength
Acceleration/ Deceleration – Workout
4 Activities
Block Type: Workout Block
Themes: Power, Acceleration
Submax: Lower push / Pull – Deep steps
2 Activities
Block Type: Workout Block
Tool: Kettlebell
Themes: Strength, Hypertrophy, Dead Strength, Odd-Position Strength
Full body power session
4 Activities
Block Type: Workout Block
Tools: Medicine Ball, ViPR® PRO
Themes: Power, Agility/Plyo, Quickness, Speed, Acceleration, Deceleration
DW – Home Program
8 Activities
Block Type: Workout Block
Tools: Band, BOSU, Dumbbell
Themes: Mobility, Dynamic Stretch, Strength, Hypertrophy, Agile Strength, Relative Strength
Strength Block – Chest and Abs – Workout
8 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, SMU Recruitment, Stimulation, Mobility, Compression, Dynamic Stretch, Static Stretch, Vibration, Cardio, Strength, Hypertrophy, Regeneration, Tissue Care
Strength Block – Chest and Abs – Cool Down
4 Activities
Block Types: Warm-Up, Workout Block, Cool-Down
Themes: Activation, Fluid Dynamic, SMU Recruitment, Stimulation, Mobility, Compression, Dynamic Stretch, Static Stretch, Vibration, Cardio, Strength, Hypertrophy, Regeneration, Tissue Care
Strength Session – Chest and Abs
15 Activities
Block Types: Warm-Up, Workout Block, Cool-Down
Themes: Activation, Fluid Dynamic, SMU Recruitment, Stimulation, Mobility, Compression, Dynamic Stretch, Static Stretch, Vibration, Cardio, Strength, Hypertrophy, Regeneration, Tissue Care
ZS – Core Finisher – Basic
2 Activities
Block Types: Workout Block, Cool-Down
Themes: Activation, Strength, Relative Strength
ZS – Skater Lunge and Farmer’s Carry
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy, Odd-Position Strength, Relative Strength
ZS – Pull and Row Strength
2 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy, Odd-Position Strength
Upper Body Block – Danny Version 2
2 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, Strength
Upper Body Block – Danny
3 Activities
Block Type: Workout Block
Themes: Activation, Fluid Dynamic, Strength
DB Flat Bench Press/DB 1-Arm Row Superset
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
ZS- UMT – Power – Deceleration
2 Activities
Block Type: Workout Block
Themes: Power, Deceleration
ZS – Squat, Lunge – Power – Deceleration
3 Activities
Block Type: Workout Block
Themes: Power, Deceleration
Tricep Rope/DB Bicep Curl/DB Side Lat Raise Tri-Set
3 Activities
Block Type: Workout Block
Themes: Strength, Hypertrophy
Incline DB Press/Goblet Squat Superset
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
Seated DB OHP/Chest-Supported Row Superset
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Hypertrophy
Walking Lunge/Lat Pull Down Superset
2 Activities
Block Type: Workout Block
Tool: Dumbbell
Themes: Strength, Relative Strength
ZS – David P. Pull, Pull/twist, Bend/Balance
3 Activities
Block Type: Workout Block
Tools: Cable, Dumbbell
Themes: Strength, Hypertrophy, Dead Strength
Full body movement based block
3 Activities
Block Type: Workout Block
Theme: Mobility
Full body movement based block2
2 Activities
Block Type: Workout Block
Theme: Mobility