Training Protocol:

 

Time Under Tension(TUT)-30 seconds

Moderate Intensity

 

Instructions:

 

Step 1:

Print the program chart, Click me! Take notes on the chart for reference during your workout.

Step 2:

The workout is broken into 3 components.  The warm-up, training, and cool down.  View the follow along and instructional videos to deepen your understanding of technique and protocol.  The training follow along video is split screen, highlighting all 4 sophistication levels.  Familiarize yourself with the 4 levels and the corresponding location on the screen to use as a resource for technique.

Step 3:

Complete your workout as follows:

Warm-Up:

Perform each warm-up exercise for 1 minute.  Use the warm-up follow along video for technique and coaching cues.

Training-Protocol:

TUT 30 seconds.  Perform  the 6 exercises for 30 seconds each, minimizing recovery between exercises, to complete one circuit.  Recover for one minute and repeat the circuit for a total of 6 rounds.  Use the follow along video for technique and coaching cues.

Cool-Down:

Perform each exercise for 45-90 seconds.  Use the follow along video for technique and coaching cues.