LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Giant Set x 2
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled
Half Kneel Loaded Shoulder Flexion
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Dowel Rod Halo
Set reps Tempo
1 10 controlled
2 10 controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps load
1 10 light
2 10 light
Workout Blocks
Working Block
Giant Set x 3
DB Bench Press
Set reps load Tempo Rest
1 6 heavy 3:1:1 0:0:15
2 6 heavy 3:1:1 0:0:15
3 6 heavy 3:1:1 0:0:15
Brazilian Push Up
Set reps Tempo Rest
1 10 controlled 0:0:15
2 10 controlled 0:0:15
3 10 controlled 0:0:15
UMT – Spiderman Push UP
Set reps Tempo Rest
1 10 controlled 0:0:15
2 10 controlled 0:0:15
3 10 controlled 0:0:15
Ring Dips
Set reps Rest
1 10 0:2:0
2 10 0:2:0
3 10 0:2:0
4Q Giant Set Glutes
Giant Set x 3
BB Deadlift Neutral Stance
Set reps load Rest
1 6 heavy 0:0:15
2 6 heavy 0:0:15
3 6 heavy 0:0:15
Set reps Tempo Rest
1 6 controlled 0:0:15
2 6 controlled 0:0:15
3 6 controlled 0:0:15
Crossover DB Deadlift
Set reps Tempo Rest
1 6 controlled 0:0:15
2 6 controlled 0:0:15
3 6 controlled 0:0:15
SL Bridge Ceiling Press
Set reps Rest
1 10 0:2:0
2 10 0:2:0
3 10 0:2:0
Cool Down Blocks
Cool Down Block
Horizontal
4 Cycle Kneeling Breathing
Set reps
1 10
Double Leg Restorative Pose
Set reps time
1 1 0:3:0

4Q Giant Set Hypertrophy Chest / Glutes

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

4Q Dynamic Warm Up with the emphasis on preparing the soft tissue / joints for the upcoming movement patterns, elevating heart rate, increasing circulation, ...

Outcome based session:
-4Q Giant Set Hypertrophy Chest, 4 sets of each movement with minimal rest, 2 min rest after each set.
- 4Q Giant Set Glutes; 4 sets of each movement with minimal rest: 2 min rest after each set

Cooling down:
- Powerplate Vibration Chest + pin & stretch Triceps

Warm-Up Blocks

Warmup Block
Giant Set x 2

4Q Dynamic Stretching for the whole body; 2 sets of each exercise with minimal rest.

ULT
Child’s Pose to Cobra
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LLT LAR
Half Kneel Loaded Shoulder Flexion
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
UMT
Dowel Rod Halo
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled
2 10 Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
reps 10
load light
Set Reps Load
1 10 Light
2 10 Light

Workout Blocks

Working Block
Giant Set x 3

4Q Giant Set Hypertrophy Chest Muscles:

1) DB Bench Press
2) Brazilian Push Up
3) Loaded Spiderman Push Ups (I uploaded UMT drill but put a weight vest on)
4) Ring Dips to failure (have to upload)

2 min rest after each set while using active recovery some Vibration from Hypervolt on the chest / forearms.

LLT
DB Bench Press
reps 6
load heavy
Tempo 3:1:1
Rest 0:0:15
Set Reps Load Tempo Rest
1 6 Heavy 3:1:1 0:0:15 (h:m:s)
2 6 Heavy 3:1:1 0:0:15 (h:m:s)
3 6 Heavy 3:1:1 0:0:15 (h:m:s)
UMT
Brazilian Push Up
reps 10
Tempo controlled
Rest 0:0:15
Set Reps Tempo Rest
1 10 Controlled 0:0:15 (h:m:s)
2 10 Controlled 0:0:15 (h:m:s)
3 10 Controlled 0:0:15 (h:m:s)
UMT
UMT – Spiderman Push UP
reps 10
Tempo controlled
Rest 0:0:15
Horizontal push pattern
Set Reps Tempo Rest
1 10 Controlled 0:0:15 (h:m:s)
2 10 Controlled 0:0:15 (h:m:s)
3 10 Controlled 0:0:15 (h:m:s)
ULT
Ring Dips
reps 10
Rest 0:2:0
Vertical push pattern in the rings (gymnastic strength)
Set Reps Rest
1 10 0:2:0 (h:m:s)
2 10 0:2:0 (h:m:s)
3 10 0:2:0 (h:m:s)

4Q Giant Set Glutes
Giant Set x 3

4Q Giant Set Hypertrophy Glute Muscles:

1) BB Deadlift Neutral Stance (LLT)
2) Lizard Get Up SL Stance G2S
3) Crossover DB Deadlift
4) SL Bridge Ceiling Press

LLT
BB Deadlift Neutral Stance
reps 6
load heavy
Rest 0:0:15
Set Reps Load Rest
1 6 Heavy 0:0:15 (h:m:s)
2 6 Heavy 0:0:15 (h:m:s)
3 6 Heavy 0:0:15 (h:m:s)
reps 6
Tempo controlled
Rest 0:0:15
Set Reps Tempo Rest
1 6 Controlled 0:0:15 (h:m:s)
2 6 Controlled 0:0:15 (h:m:s)
3 6 Controlled 0:0:15 (h:m:s)
LMT
Crossover DB Deadlift
reps 6
Tempo controlled
Rest 0:0:15
Set Reps Tempo Rest
1 6 Controlled 0:0:15 (h:m:s)
2 6 Controlled 0:0:15 (h:m:s)
3 6 Controlled 0:0:15 (h:m:s)
ULT
SL Bridge Ceiling Press
reps 10
Rest 0:2:0
Set Reps Rest
1 10 0:2:0 (h:m:s)
2 10 0:2:0 (h:m:s)
3 10 0:2:0 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Powerplate Vibration Chest / Arm
4 Cycle Kneeling Breathing
Double Leg Restorative Pose

ULT
4 Cycle Kneeling Breathing
Set Reps
1 10
UMT
Double Leg Restorative Pose
Set Reps Time
1 1 0:3:0 h:m:s