4Q Fundamental Strength – Push, Pull, Squat, Rotate: W. White

Giant Set x 2

This block consist of some fundamental Push, Pull, Squat, and Rotation patterns to give you a foundation. Perform each exercise consecutively with little rest between exercises. Rest 1.5 minutes after completing the giant set and repeat for a second set. After 2 weeks you can add a third set.

ULT
Push Up
reps 12-15
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 12-15 Controlled 15s (h:m:s)
2 12-15 Controlled 15s (h:m:s)

Start on knees if necessary

LMT
KB Bent over Rotational Row
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)

Switch legs for 2nd set

UMT
Split Stance XBody Squat w/ OH Reach
reps 10 each side
Tempo controlled
Rest 15s
Set Reps Tempo Rest
1 10 each side Controlled 15s (h:m:s)
2 10 each side Controlled 15s (h:m:s)
LMT
KB Halo
reps 10 e' direction
load light
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 10 e' direction Light Controlled 90s (h:m:s)
2 10 e' direction Light Controlled 90s (h:m:s)

10 circles each direction