LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Boscarino Fitness: 7 Step Warmup - Hip

Boscarino Fitness – Hypervolt Pelvic Massage 1 x 45s

Set	time
1	45s

Boscarino Fitness – Hip Flexor Stretch to High Knee 1 x 5

Set	reps	Tempo
1	5	controlled

Boscarino Fitness – VIPR Front Lunge w/ OH Reach 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

Boscarino Fitness – Dumbbell Side Lunge w/ Starfish 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

Boscarino Fitness – ViPR Rotational Reach w/ High Knee 1 x 5

Set	reps	load	Tempo
1	5	light	controlled

Boscarino Fitness – Banded Rotational Warding w/ Quick Release 1 x 8

Set	reps	load	Tempo
1	8	light	explosive

Boscarino Fitness – ViPR Side Lunge w/ Column Falls and Eye Tracking 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

Boscarino Fitness: Shoulder Strength Endurance Working Block

Boscarino Fitness: BB Front Squat to OH Press 2 x 6

Set	reps	load	Tempo	Rest
1	6	moderate	controlled	10s
2	6	heavy	controlled	10s

Boscarino Fitness: DB Rotational Squat to Rotational OH Press 2 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	10s
2	10	heavy	controlled	10s

Boscarino Fitness: Glute Strength Endurance Working Block

Boscarino Fitness: Stability Ball Single Leg Squat 2 x 6

Set	reps	weight_lbs	Tempo	Rest
1	6	BW	controlled	10s
2	6	BW	controlled	10s

Boscarino Fitness: Squat w/ Rotational Box Hop 2 x 10

Set	reps	weight_lbs	Tempo	Rest
1	10	BW	controlled	10s
2	10	BW	controlled	10s

Boscarino Fitness: Strength Endurance HW Assignment

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Boscarino Fitness: 7 Step Warmup - Hip
Horizontal Loading

LMT
Boscarino Fitness – Hypervolt Pelvic Massage

Set	Time
1	45s h:m:s

ULT
Boscarino Fitness – Hip Flexor Stretch to High Knee

Set	Reps	Tempo
1	5	Controlled

LLT
Boscarino Fitness – VIPR Front Lunge w/ OH Reach

Set	Reps	Load	Tempo
1	10	Light	Controlled

LMT
Boscarino Fitness – Dumbbell Side Lunge w/ Starfish

Set	Reps	Load	Tempo
1	10	Light	Controlled

LMT
Boscarino Fitness – ViPR Rotational Reach w/ High Knee

Set	Reps	Load	Tempo
1	5	Light	Controlled

LMT
Boscarino Fitness – Banded Rotational Warding w/ Quick Release

Set	Reps	Load	Tempo
1	8	Light	Explosive

LMT
Boscarino Fitness – ViPR Side Lunge w/ Column Falls and Eye Tracking

Set	Reps	Load	Tempo
1	10	Light	Controlled

Workout Blocks

Boscarino Fitness: Shoulder Strength Endurance Working Block
Superset x 2

LLT
Boscarino Fitness: BB Front Squat to OH Press

reps 6

load moderate

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	6	Moderate	Controlled	10s (h:m:s)
2	6	Heavy	Controlled	10s (h:m:s)

LMT
Boscarino Fitness: DB Rotational Squat to Rotational OH Press

reps 10

load light

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	10s (h:m:s)
2	10	Heavy	Controlled	10s (h:m:s)

Boscarino Fitness: Glute Strength Endurance Working Block
Superset x 2

ULT
Boscarino Fitness: Stability Ball Single Leg Squat

reps 6

weight_lbs BW

Tempo controlled

Rest 10s

Set	Reps	Weight	Tempo	Rest
1	6	BW lbs	Controlled	10s (h:m:s)
2	6	BW lbs	Controlled	10s (h:m:s)

UMT
Boscarino Fitness: Squat w/ Rotational Box Hop

reps 10

weight_lbs BW

Tempo controlled

Rest 10s

Set	Reps	Weight	Tempo	Rest
1	10	BW lbs	Controlled	10s (h:m:s)
2	10	BW lbs	Controlled	10s (h:m:s)