LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Mobility Whole Body
Horizontal
Rub&Scrub (Whole-body)
Set reps
1 10
Half Knee Thoracic 1-Arm Opener
Set reps Tempo
1 10 controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps Tempo
1 10 controlled
Pallof Press – Static Lunge
Set reps
1 10
Transverse Lunge with Thoracic Reach
Set reps
1 10
Workout Blocks
Muscle-Based Strength (Quadriceps / Hamstring)
Horizontal
Split Squat
Set reps load Tempo Rest
1 12 moderate controlled 60-90 secs
2 12 moderate controlled 60-90 secs
3 12 moderate controlled 60-90 secs
Plate Lateral Squat Walk
Set reps load Tempo Rest
1 10 light controlled 60 secs
2 10 light controlled 60 secs
3 10 light controlled 60 secs
Stability Ball Roll In
Set reps load Tempo Rest
1 10 light controlled 30-60 secs
2 10 light controlled 30-60 secs
3 10 light controlled 30-60 secs
Leg Extension – Machine
Set reps load Tempo Rest
1 15 moderate controlled 60-90 secs
2 15 moderate controlled 60-90 secs
3 15 moderate controlled 60-90 secs
Cool Down Blocks
Recovery
Horizontal
Wall Hip Hinge RP
Set reps
1 10
RP – Kneeling Sky Breathing
Set time
1 15-30 secs
Cat Cow
Set reps
1 10
Quadruped Medial Hip Stretch
Set reps
1 5-10 per side

4Q Hypertrophy Lower Body Focus

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

Warm-Up Blocks

4Q Mobility Whole Body
Horizontal Loading

GAR UMT
Rub&Scrub (Whole-body)
Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.
Set Reps
1 10
LMT
Half Knee Thoracic 1-Arm Opener
Set Reps Tempo
1 10 Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Tempo
1 10 Controlled
LLT
Pallof Press – Static Lunge
Set Reps
1 10
UMT
Transverse Lunge with Thoracic Reach
Set Reps
1 10

Workout Blocks

Muscle-Based Strength (Quadriceps / Hamstring)
Horizontal Loading

ULT
Split Squat
Set Reps Load Tempo Rest
1 12 Moderate Controlled 60-90 secs (h:m:s)
2 12 Moderate Controlled 60-90 secs (h:m:s)
3 12 Moderate Controlled 60-90 secs (h:m:s)
LMT
Plate Lateral Squat Walk
Set Reps Load Tempo Rest
1 10 Light Controlled 60 secs (h:m:s)
2 10 Light Controlled 60 secs (h:m:s)
3 10 Light Controlled 60 secs (h:m:s)
ULT
Stability Ball Roll In
Set Reps Load Tempo Rest
1 10 Light Controlled 30-60 secs (h:m:s)
2 10 Light Controlled 30-60 secs (h:m:s)
3 10 Light Controlled 30-60 secs (h:m:s)
LLT
Leg Extension – Machine
Set Reps Load Tempo Rest
1 15 Moderate Controlled 60-90 secs (h:m:s)
2 15 Moderate Controlled 60-90 secs (h:m:s)
3 15 Moderate Controlled 60-90 secs (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Reps
1 10
GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time
1 15-30 secs h:m:s
ULT
Cat Cow
Set Reps
1 10
LAR ULT
Quadruped Medial Hip Stretch
Set Reps
1 5-10 per side