LV45 is a lower intensity, intermediate workout routine to challenge your endurance while improving stabilization capabilities with upper body and trunk prime mover work. Bench, dumbbells, and a riser (alternative i.e. books) required. Five supersets stack higher repetitions with lower repetitions, as well as prime mover and stabilization work.

Download this PDF for more details of this routine, as well as a graph of the goal-movements, video-links, and tracking sheet.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

SUPERSET | 3-sets. 12 to 16 repetitions first movement then 8 to 12 repetitions second movement within each set. Rest :30 and up to 2-minutes between each set. NOTE: Posturing for upper body work may be standing, sitting, lying, or incline. Bench or stability ball with push ups.

SUPERSET | 3-sets. 12 to 16 repetitions first movement then 8 to 12 repetitions second movement within each set. Rest :30 and up to 2-minutes after each set.

SUPERSET | 3-sets. 12 to 16 repetitions first movement then 8 to 12 repetitions second movement within each set. Rest :30 and up to 2-minutes after each set. NOTE: Posturing for overhead hold with press may be standing, sitting, lying, or incline.

SUPERSET | 3-sets. 12 to 16 repetitions Y Press. Hold until exhaustion hollow hold rope pull. Rest :30 and up to 2-minutes after each set. NOTE: Posturing for upper body work may be standing, sitting, lying, or incline.

SUPERSET | 3 sets. 12 to 16 repetitions. Rest :30 and up to 2-minutes between sets.

COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.