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 17
Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7 Step Warm up Legacy 2 WM
Horizontal
Rub and Scrub Sternum/Clavicle
Set time time Tempo
1 1 min controlled
Child’s Pose to Cobra
Set reps
1 10
Half Kneeling Lateral Frog
Set reps time Tempo Rest
1 5 ea controlled 10 sec
Band Overhead Press Outs with Step
Set reps Tempo Rest
1 10 controlled 10 sec
Crab Single Leg Squat
Set reps Tempo Rest
1 5 ea side controlled 10 sec
Band Bow and Arrow Quick Release
Set reps Tempo Rest
1 5 ea side explosive 10 sec
Body Clapping – Rib Cage/Arm Pits
Set reps
1 10
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
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
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
RP – Half Knee rest
Set reps Tempo Rest
1 10 controlled 30 sec
2 10 controlled 30 sec
3 10 controlled 30 sec
Push Up to Rotation
Set reps Tempo Rest
1 5 each side controlled 30 sec
2 5 each side controlled 30 sec
3 5 each side 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
Foundation Building for Julian Day 17

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

7 Step Warm up Legacy 2 WM
Horizontal Loading

Pre upper body warmup for work out or work-in

Rub and Scrub Sternum/Clavicle
Set Time Time Tempo
1 1 min h:m:s h:m:s Controlled
ULT
Child’s Pose to Cobra
Set Reps
1 10
UMT
Half Kneeling Lateral Frog
Set Reps Time Tempo Rest
1 5 ea h:m:s Controlled 10 sec (h:m:s)
LLT
Band Overhead Press Outs with Step
Set Reps Tempo Rest
1 10 Controlled 10 sec (h:m:s)
ULT
Crab Single Leg Squat
Set Reps Tempo Rest
1 5 ea side Controlled 10 sec (h:m:s)
LMT
Band Bow and Arrow Quick Release
Set Reps Tempo Rest
1 5 ea side Explosive 10 sec (h:m:s)
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Reps
1 10

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
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)
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)
GAR UMT
RP – Half Knee rest
reps 10
Tempo controlled
Rest 30 sec
Stretches the inner leg/hip, the quads, low and upper back
Set Reps Tempo Rest
1 10 Controlled 30 sec (h:m:s)
2 10 Controlled 30 sec (h:m:s)
3 10 Controlled 30 sec (h:m:s)
UMT
Push Up to Rotation
reps 5 each side
Tempo controlled
Rest 30 sec
Set Reps Tempo Rest
1 5 each side Controlled 30 sec (h:m:s)
2 5 each side Controlled 30 sec (h:m:s)
3 5 each side 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