Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 10
Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Hip Back and Shoulder Mobility
Giant Set x 2
Supine Slide Hip Decouple
Set reps intensity Tempo
1 10 6/10 controlled
2 10 controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load Tempo Rest
1 5 each way light controlled 20 s
2 5 each way light controlled 20 s
Prone T-Spine Rotation
Set reps intensity Tempo Rest
1 5 each way 6/10 controlled 20 s
2 10 controlled
Workout Blocks
Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3
DB OH Overhead Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
1 Arm DB Hang Snatch
Set reps load Tempo Rest
1 5 each side heavy controlled 30 sec
2 5 each side heavy controlled 30 sec
3 5 each side heavy controlled 30 sec
Hanging Deadlift 3:2:1 Tempo
Set reps load Tempo Rest
1 6-8 heavy controlled 2 min
2 6-8 heavy controlled 2 min
3 6-8 heavy controlled 2 min
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3
KB SL RDL
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
Cool Down Blocks
AHHPS Hip Mobility Unloaded
Horizontal
Prone Quad 4-Point Weight Shift T1 HpDC
Set time intensity Tempo
1 60s each Low controlled
2 60s each Low controlled
Seated Cross-Leg Half Get-Up T2 HpDC
Set reps intensity Tempo
1 60s Low controlled
2 60s Low controlled
Z-Transition Restorative Pose
Set time intensity Hold
1 60s Low 5s each
2 60s Low 5s each
In Out Squat
Set time intensity Tempo
1 60s Low controlled
2 60s Low controlled
Seated Overhead Hand Iso Warding
Set reps
1 10
T Spine Mobility Thread The Needle Reach
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
Foundation Building for Julian Day 10

Muscle Movement Supersets Submax Strength

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging the Shoulders, Back and Glutes along with Lifting and Shifting Patterns to improve Submaximal Strength in Odd-Positions and Dead Strength.

Warm-Up Blocks

Hip Back and Shoulder Mobility
Giant Set x 2

4Q exercises focusing on increasing mobility in the hip, lumbar spine, scapular and shoulder region.

LAR ULT
Supine Slide Hip Decouple
reps 10
intensity 6/10
Tempo controlled
Set Reps Intensity Tempo
1 10 6/10 RPE Controlled
2 10 RPE Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 5 each way
load light
Tempo controlled
Rest 20 s
Set Reps Load Tempo Rest
1 5 each way Light Controlled 20 s (h:m:s)
2 5 each way Light Controlled 20 s (h:m:s)
UMT
Prone T-Spine Rotation
reps 5 each way
intensity 6/10
Tempo controlled
Rest 20 s
Set Reps Intensity Tempo Rest
1 5 each way 6/10 RPE Controlled 20 s (h:m:s)
2 10 RPE Controlled (h:m:s)

Workout Blocks

Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LLT
DB OH Overhead Press
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform Seated or Standing

LLT
Split Stance Deadlift
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)
LLT
1 Arm DB Hang Snatch
reps 5 each side
load heavy
Tempo controlled
Rest 30 sec
DB starts at mid thigh, Lift Explosively overhead- keep the DB in the vertical plane and finish directly over the shoulder.
Set Reps Load Tempo Rest
1 5 each side Heavy Controlled 30 sec (h:m:s)
2 5 each side Heavy Controlled 30 sec (h:m:s)
3 5 each side Heavy Controlled 30 sec (h:m:s)
Hanging Deadlift 3:2:1 Tempo
reps 6-8
load heavy
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2 min (h:m:s)
2 6-8 Heavy Controlled 2 min (h:m:s)
3 6-8 Heavy Controlled 2 min (h:m:s)

Use dumb bells if a bar isn't available.

AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LMT
[J] – Side Lunge, Offset Shovel
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LLT
KB SL RDL
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

Cool Down Blocks

AHHPS Hip Mobility Unloaded
Horizontal Loading

Perform this hip mobility sequence as a circuit for a warm-up or recovery.

LAR UMT
Prone Quad 4-Point Weight Shift T1 HpDC
T1=Threshold 1
Set Time Intensity Tempo
1 60s each h:m:s Low RPE Controlled
2 60s each h:m:s Low RPE Controlled
UMT
Seated Cross-Leg Half Get-Up T2 HpDC
T2- Threshold 2
Set Reps Intensity Tempo
1 60s Low RPE Controlled
2 60s Low RPE Controlled

Alternate sides

LAR UMT
Z-Transition Restorative Pose
Set Time Intensity Hold
1 60s h:m:s Low RPE 5s each h:m:s
2 60s h:m:s Low RPE 5s each h:m:s

Alternate sides

UMT
In Out Squat
Set Time Intensity Tempo
1 60s h:m:s Low RPE Controlled
2 60s h:m:s Low RPE Controlled

Alternate Sides

ULT
Seated Overhead Hand Iso Warding
Set Reps
1 10
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 10