Set	reps	Tempo	Rest
1	5	controlled	10 s
2	5	controlled	10 s

Set	reps	Tempo	Rest
1	3x2	controlled	5 s
2	3x2	controlled	5 s
3	3x2	controlled	5 s
4	3x2	controlled	5 s

Set	reps	Tempo
1	5 per side	controlled

Set	reps	distance_m	Tempo
1	5	3 m	controlled

Set	reps	weight_kgs
1	10-12	10 x2
2	10-12	10 x2
3	10-12	10 x2
4	10-12	10 x2

Set	reps	Rest
1	10	1;30
2	10	1;30
3	10	1;30
4	10	1;30

Set	reps	0	Rest
1	16	16kg	1:30
2	16	16kg	1:30
3	16	16kg	1:30
4	16	16kg	1:30

Set	reps	weight_kgs
1	12	50+
2	12	50+
3	12	50+
4	12	50+

Set	reps	Tempo	Rest
1	10	controlled	1:30
2	10	controlled	1:30
3	10	controlled	1:30
4	10	controlled	1:30

Set	reps	0
1	10
2	10
3	10

Set	reps	0
1	12	15
2	12	15
3	12	15

Set	reps	0
1	16	6-8
2	16	6-8
3	16	6-8

LLT / ULT Strength and Hypertrophy FBW (A.Nucińska) (maj 2025)

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block *
Horizontal Loading

Perform this 4Q Whole body Warm up to prepare you for this training session.

LLT
SL Band Pull Apart

Activation and Stability for the Foot, Hips, and Core

Set	Reps	Tempo	Rest
1	5	Controlled	10 s (h:m:s)
2	5	Controlled	10 s (h:m:s)

UMT
World’s Greatest Stretch

Set	Reps
1	10

ULT
FGUP to Balance

Set	Reps	Distance	Tempo	Rest
1	3x2	m	Controlled	5 s (h:m:s)
2	3x2	m	Controlled	5 s (h:m:s)
3	3x2	m	Controlled	5 s (h:m:s)
4	3x2	m	Controlled	5 s (h:m:s)

UMT
Dowel Rod Halo

Set	Reps	Tempo
1	5 per side	Controlled

Dostosuj rozstaw dłoni, tak żeby utrzymać proste łokcie.

LLT
Ankle Band Walks

Set	Reps	Distance	Tempo
1	5	3 M m	Controlled

Aktywacja.

LLT
Low to High Skip

Set	Reps
1	3 per side

Zwróć uwagę na 1/4 obrotu przy przeskoku i powrót. Można wykorzystać grzybek.

Workout Blocks

Upper Body Hypertrophy
Superset x 4

LLT
DB Incline Press

reps 10-12

weight_kgs 10 x2

Set	Reps	Weight
1	10-12	10 X2 kgs
2	10-12	10 X2 kgs
3	10-12	10 X2 kgs
4	10-12	10 X2 kgs

wąsko prowadź łokieć
Push jednorącz
Pull Izo taśma druga ręka

ULT
1-Arm Plank Get Up to Balance

reps 10

weight_kgs

Rest 1;30

Set	Reps	Weight	Rest
1	10	kgs	1;30 (h:m:s)
2	10	kgs	1;30 (h:m:s)
3	10	kgs	1;30 (h:m:s)
4	10	kgs	1;30 (h:m:s)

1 seria 1-arm get up to Balance
2 seria Burpree z leżenia

Lower Body
Superset x 4

LLT
KB Deadlift

reps 8

Set	Reps
1	8
2	8
3	8
4	8

2 kettle
+carry 10 m

LMT
KB Bentover Rotational Row

reps 16

0 16kg

Rest 1:30

Set	Reps	Rest
1	16	1:30 (h:m:s)
2	16	1:30 (h:m:s)
3	16	1:30 (h:m:s)
4	16	1:30 (h:m:s)

Pull/push Upper body
Superset x 4

LLT
Lat Pulldown Wide Grip

reps 12

weight_kgs 50+

Set	Reps	Weight
1	12	50+ kgs
2	12	50+ kgs
3	12	50+ kgs
4	12	50+ kgs

1 Hand
V grip

ULT
Kneeling Push Up

reps 10

Tempo controlled

Rest 1:30

Set	Reps	Tempo	Rest
1	10	Controlled	1:30 (h:m:s)
2	10	Controlled	1:30 (h:m:s)
3	10	Controlled	1:30 (h:m:s)
4	10	Controlled	1:30 (h:m:s)

Finisher
Tri-Set x 3

LLT
DB Squat to Curl to Press

reps 10

0

Set	Reps
1	10
2	10
3	10

LLT
Rope Pulldown Triceps

reps 12

0 15

Set	Reps
1	12
2	12
3	12

UMT
Alternating Side Plank

reps 16

0 6-8

Set	Reps
1	16
2	16
3	16

Cool Down Blocks

Stretching 15-30 minute Session
Circuit x 3

UMT
World’s Greatest Stretch

reps 10

Set	Reps
1	10
2	10
3	10

LLT
Loaded Hamstring Stretch (Unilateral)

reps 10

Set	Reps
1	10
2	10
3	10

ULT
Squat to Forward Lunge with Anterior LPHC Stretch

reps 10

Set	Reps
1	10
2	10
3	10

LMT
Loaded Rotational Hip Flexor Stretch

reps 10

Set	Reps
1	10
2	10
3	10

ULT
Pigeon Squat to Cobra

reps 10

Set	Reps
1	10
2	10
3	10

Warm-Up Blocks

Warmup Block * Horizontal Loading

LLT SL Band Pull Apart

UMT World’s Greatest Stretch

ULT FGUP to Balance

UMT Dowel Rod Halo

LLT Ankle Band Walks

LLT Low to High Skip

Workout Blocks

Upper Body Hypertrophy Superset x 4

LLT DB Incline Press reps 10-12 weight_kgs 10 x2

ULT 1-Arm Plank Get Up to Balance reps 10 weight_kgs Rest 1;30

Lower Body Superset x 4

LLT KB Deadlift reps 8

LMT KB Bentover Rotational Row reps 16 0 16kg Rest 1:30

Pull/push Upper body Superset x 4

LLT Lat Pulldown Wide Grip reps 12 weight_kgs 50+

ULT Kneeling Push Up reps 10 Tempo controlled Rest 1:30

Finisher Tri-Set x 3

LLT DB Squat to Curl to Press reps 10 0

LLT Rope Pulldown Triceps reps 12 0 15

UMT Alternating Side Plank reps 16 0 6-8