LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Lateral Squat – Barbell, Back Load 5 x 6-8

Set	reps	load	Tempo
1	6-8	heavy	controlled
2	6-8	heavy	controlled
3	6-8	heavy	controlled
4	6-8	heavy	controlled
5	6-8	heavy	controlled

Single Straight Leg Glute Bridge 5 x 8/leg

Set	reps	Hold	Rest
1	8/leg	2s at top	2min
2	8/leg	2s at top	2min
3	8/leg	2s at top	2min
4	8/leg	2s at top	2min
5	8/leg	2s at top	2min

Weighted Lateral Step Downs 3 x 6-8

Set	reps	load	Tempo	Rest
1	6-8	heavy	controlled	1-2min
2	6-8	heavy	controlled	1-2min
3	6-8	heavy	controlled	1-2min

RDL – Staggered Stance, Kettlebells 3 x 8-10

Set	reps	load	Tempo	Rest
1	8-10	moderate	controlled	1-2min
2	8-10	moderate	controlled	1-2min
3	8-10	moderate	controlled	1-2min

Leg Press – Single Leg, Selectorized Machine 3 x 6-8

Set	reps	load	Tempo	Rest
1	6-8	heavy	controlled	2min
2	6-8	heavy	controlled	2min
3	6-8	heavy	controlled	2min

Lateral Lunge to Curtsy Lunge 4 x 10-15/leg

Set	reps	Rest
1	10-15/leg	60s
2	10-15/leg	60s
3	10-15/leg	60s
4	10-15/leg	60s

Agility Ladder – Single Leg Lateral Hops 4 x 10-15/leg

Set	reps	Rest
1	10-15/leg	45s
2	10-15/leg	45s
3	10-15/leg	45s
4	10-15/leg	45s

Quad Cycle (4/4)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

Squat Set 1
Superset x 5

LMT
Lateral Squat – Barbell, Back Load

reps 6-8

load heavy

Tempo controlled

Set	Reps	Load	Tempo
1	6-8	Heavy	Controlled
2	6-8	Heavy	Controlled
3	6-8	Heavy	Controlled
4	6-8	Heavy	Controlled
5	6-8	Heavy	Controlled

ULT
Single Straight Leg Glute Bridge

reps 8/leg

Hold 2s at top

Rest 2min

Set	Reps	Hold	Rest
1	8/leg	2s at top h:m:s	2min (h:m:s)
2	8/leg	2s at top h:m:s	2min (h:m:s)
3	8/leg	2s at top h:m:s	2min (h:m:s)
4	8/leg	2s at top h:m:s	2min (h:m:s)
5	8/leg	2s at top h:m:s	2min (h:m:s)

Quads #4
Horizontal Loading

LLT
Weighted Lateral Step Downs

Set	Reps	Load	Tempo	Rest
1	6-8	Heavy	Controlled	1-2min (h:m:s)
2	6-8	Heavy	Controlled	1-2min (h:m:s)
3	6-8	Heavy	Controlled	1-2min (h:m:s)

LLT
RDL – Staggered Stance, Kettlebells

Set	Reps	Load	Tempo	Rest
1	8-10	Moderate	Controlled	1-2min (h:m:s)
2	8-10	Moderate	Controlled	1-2min (h:m:s)
3	8-10	Moderate	Controlled	1-2min (h:m:s)

LLT
Leg Press – Single Leg, Selectorized Machine

Set	Reps	Load	Tempo	Rest
1	6-8	Heavy	Controlled	2min (h:m:s)
2	6-8	Heavy	Controlled	2min (h:m:s)
3	6-8	Heavy	Controlled	2min (h:m:s)

UMT
Lateral Lunge to Curtsy Lunge

Set	Reps	Rest
1	10-15/leg	60s (h:m:s)
2	10-15/leg	60s (h:m:s)
3	10-15/leg	60s (h:m:s)
4	10-15/leg	60s (h:m:s)

UMT
Agility Ladder – Single Leg Lateral Hops

Set	Reps	Rest
1	10-15/leg	45s (h:m:s)
2	10-15/leg	45s (h:m:s)
3	10-15/leg	45s (h:m:s)
4	10-15/leg	45s (h:m:s)