Foundational Strength: Workout B

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Total body strength training workout composed of 6 major compound movement patterns: squat, hinge, and vertical/horizontal upper body push/pull.
If needed, include one warm up set before each exercise using very light weight for about 8-10 reps, just to solidify your technique and prepare yourself for the heavier weights ahead.
For your working sets the tempo should be slow and controlled–aim for a very deliberate 4-count eccentric (i.e. “lowering”) phase where you are resisting the weight while maintaining balance and stability.
Rest 1-2 minutes in between each set. Catch your breath, and drink some water!

LLT
Hip Thrust – Machine
reps 10-12
weight_lbs 20
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 10-12 20 lbs Controlled 1-2 min (h:m:s)
2 10-12 20 lbs Controlled 1-2 min (h:m:s)
LLT
Machine Chest-Supported Row
reps 10-12
weight_lbs 40
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 10-12 40 lbs Controlled 1-2 min (h:m:s)
LLT
Seated DB Shoulder Press
reps 10-12
weight_lbs 10
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 10-12 10 lbs Controlled 1-2 min (h:m:s)
2 10-12 10 lbs Controlled 1-2 min (h:m:s)
LLT
DB Goblet Squat
reps 10-12
weight_lbs 15
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 10-12 15 lbs Controlled 1-2 min (h:m:s)
2 10-12 15 lbs Controlled 1-2 min (h:m:s)
LLT
Seated Wide-Grip Lat Pulldown
reps 10-12
0 40
Tempo controlled
Rest 1-2 min
Set Reps Tempo Rest
1 10-12 Controlled 1-2 min (h:m:s)
2 10-12 Controlled 1-2 min (h:m:s)
LLT
Machine Incline Chest Press
reps 10-12
weight_lbs 30
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 10-12 30 lbs Controlled 1-2 min (h:m:s)
2 10-12 30 lbs Controlled 1-2 min (h:m:s)
ULT
Reverse Crunch
reps 10-12
Tempo controlled
Rest 1-2 min
Set Reps Tempo Rest
1 10-12 Controlled 1-2 min (h:m:s)
2 10-12 Controlled 1-2 min (h:m:s)