LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Rub and Scrub Sternum/Clavicle 1 x 1m

Set	reps	Tempo
1	1m	fast

Rub and Scrub Pelvis 1 x 30s

Set	reps
1	30s

Shoulder Activation: 1-Arm Band Resisted Ward Walk 1 x 5 each

Set	reps
1	5 each

Prone Quad Front-to-Back Sway T1 HpDC 1 x 30s each

Set	reps
1	30s each

OH Squat Forced Exhalation 1 x 5

Set	reps
1	5

[AN] Staggered/Crouch Deadlift – 2DBs 3 x 8

Set	reps	weight_lbs	Tempo	Rest
1	8	60	controlled	15s
2	8	60	controlled	15s
3	8	60	controlled	15s

[AN] One Arm Row – Standing 3 x 8

Set	reps	weight_lbs	Tempo	Rest
1	8	30	controlled	15s
2	8	30	controlled	15s
3	8	30	controlled	15s

[AN] 1-Arm Chest Press 3 x 6-8

Set	reps	weight_lbs	Tempo	Rest
1	6-8	30	controlled	15s
2	6-8	30	controlled	15s
3	6-8	30	controlled	15s

[AN] 1-Arm Lat Shoulder Raise 3 x 6-8

Set	reps	weight_lbs	Tempo	Rest
1	6-8	12-15	controlled	15s
2	6-8	12-15	controlled	15s
3	6-8	12-15	controlled	15s

[AN] 1 Arm Bicep Curl 3 x 6-8

Set	reps	weight_lbs	Tempo	Rest
1	6-8	20	controlled	15s
2	6-8	20	controlled	15s
3	6-8	20	controlled	15s

[AN] DB Skull crusher in Bridge 3 x 6-8

Set	reps	weight_lbs	Tempo	Rest
1	6-8	30	controlled	15s
2	6-8	30	controlled	15s
3	6-8	30	controlled	15s

Cool Down Blocks

Cool Down Block

T-Spine Mobility Block 1 x 1-2m each

Set	time	Tempo
1	1-2m each	controlled

AN LLT Muscle Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Quick Warm Up
Horizontal Loading

Rub and Scrub Sternum/Clavicle

Set	Reps	Tempo
1	1m	Fast

Rub and Scrub Pelvis

Set	Reps
1	30s

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk

Set	Reps
1	5 each

ULT
Prone Quad Front-to-Back Sway T1 HpDC

T1= Threshold 1

Set	Reps
1	30s each

LLT
OH Squat Forced Exhalation

Set	Reps
1	5

Workout Blocks

LLT Circuit
Circuit x 3

1 Lower body exercise; the rest upper body

LLT
[AN] Staggered/Crouch Deadlift – 2DBs

reps 8

weight_lbs 60

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	8	60 lbs	Controlled	15s (h:m:s)
2	8	60 lbs	Controlled	15s (h:m:s)
3	8	60 lbs	Controlled	15s (h:m:s)

LLT
[AN] One Arm Row – Standing

reps 8

weight_lbs 30

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	8	30 lbs	Controlled	15s (h:m:s)
2	8	30 lbs	Controlled	15s (h:m:s)
3	8	30 lbs	Controlled	15s (h:m:s)

LLT
[AN] 1-Arm Chest Press

reps 6-8

weight_lbs 30

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	6-8	30 lbs	Controlled	15s (h:m:s)
2	6-8	30 lbs	Controlled	15s (h:m:s)
3	6-8	30 lbs	Controlled	15s (h:m:s)

LLT
[AN] 1-Arm Lat Shoulder Raise

reps 6-8

weight_lbs 12-15

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	6-8	12-15 lbs	Controlled	15s (h:m:s)
2	6-8	12-15 lbs	Controlled	15s (h:m:s)
3	6-8	12-15 lbs	Controlled	15s (h:m:s)

LLT
[AN] 1 Arm Bicep Curl

reps 6-8

weight_lbs 20

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	6-8	20 lbs	Controlled	15s (h:m:s)
2	6-8	20 lbs	Controlled	15s (h:m:s)
3	6-8	20 lbs	Controlled	15s (h:m:s)

LLT
[AN] DB Skull crusher in Bridge

reps 6-8

weight_lbs 30

Tempo controlled

Rest 15s

Set	Reps	Weight	Tempo	Rest
1	6-8	30 lbs	Controlled	15s (h:m:s)
2	6-8	30 lbs	Controlled	15s (h:m:s)
3	6-8	30 lbs	Controlled	15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Mobility and breath work

T-Spine Mobility Block

Set	Time	Tempo
1	1-2m each h:m:s	Controlled