LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
CG 4 Q DYNAMIC WARM-UP
Horizontal
Child’s Pose to Cobra
Set reps 0 Tempo
1 6 controlled
Loaded Hamstring Stretch (Unilateral)
Set reps Tempo
1 5 ea side controlled
World’s Greatest Stretch
Set reps Tempo
1 5 ea side controlled
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set reps Tempo
1 5 ea side controlled
Workout Blocks
MUSCLE AND MOVEMENT STRENGTH
Giant Set x 2
DB Bench Press
Set reps load Tempo Rest
1 8 moderate controlled 0
2 8 moderate controlled 30 s
MB Half Kneeling OH Deadlift
Set reps load Tempo Rest
1 10 Right moderate controlled 0
2 10 Left moderate controlled 30 s
BAND Quadruped 1 Arm Lat Pulldown
Set reps Tempo Rest
1 10 controlled 0
2 10 controlled 30 s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10 Right moderate controlled 0
2 10 Left heavy controlled 30 s
MUSCLE AND MOVEMENT ENDURANCE
Giant Set x 2
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 10 moderate controlled 0
2 10 moderate controlled 30 sec
CG Zig Zag G2S
Set reps Tempo Rest
1 10 Right controlled 0
2 10 Left controlled 30-60 s
BB Front Squat Wide Stance
Set reps load Tempo Rest
1 10 moderate controlled 30 s
2 10 moderate controlled 30-60 s
Anterior to Rotational Lunge – 1Arm DeadShift
Set reps load Tempo Rest
1 10 Right light fast 30 s
2 10 Right light fast 30-60 s
Cool Down Blocks
Cool Down ( pigeon, quadruped medial hip str w/ rotation, child's pose w/ lateral reach)
Horizontal
Pigeon
Set time 0 Hold
1 1-2 m
Quadruped Medial Hip Stretch w/ Rotation
Set time Hold
1 1-2 m
Restore Childs Pose Lat Reach
Set time Hold
1 1-2 m

Muscle and Movement Strength and Endurance

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

Warm-Up Blocks

CG 4 Q DYNAMIC WARM-UP
Horizontal Loading

This is a 4Q dynamic warm up designed to prepare the body for upcoming muscular and movement based strength and endurance training. Complete all reps of each exercise before progressing to the next exercise.

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 6 Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Tempo
1 5 ea side Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 5 ea side Controlled
LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation
Set Reps Tempo
1 5 ea side Controlled

Workout Blocks

MUSCLE AND MOVEMENT STRENGTH
Giant Set x 2

This exercise block incorporates both muscular and movement strength exercises for aesthetics and function. Focus is on both loaded and unloaded linear movement training.

LLT
DB Bench Press
reps 8
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 8 Moderate Controlled 0 (h:m:s)
2 8 Moderate Controlled 30 s (h:m:s)
LLT
MB Half Kneeling OH Deadlift
reps 10 Right
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 10 Right Moderate Controlled 0 (h:m:s)
2 10 Left Moderate Controlled 30 s (h:m:s)
LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 10
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 Controlled 0 (h:m:s)
2 10 Controlled 30 s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 10 Right
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 10 Right Moderate Controlled 0 (h:m:s)
2 10 Left Heavy Controlled 30 s (h:m:s)

MUSCLE AND MOVEMENT ENDURANCE
Giant Set x 2

This working block focuses on muscular and movement endurance through both linear and multiplanar exercises.

LLT
1-Arm DB Reverse Fly
reps 10
load moderate
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 10 Moderate Controlled 0 (h:m:s)
2 10 Moderate Controlled 30 sec (h:m:s)
UMT
CG Zig Zag G2S
reps 10 Right
Tempo controlled
Rest 0
Set Reps Tempo Rest
1 10 Right Controlled 0 (h:m:s)
2 10 Left Controlled 30-60 s (h:m:s)
LLT
BB Front Squat Wide Stance
reps 10
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 30 s (h:m:s)
2 10 Moderate Controlled 30-60 s (h:m:s)
LMT
Anterior to Rotational Lunge – 1Arm DeadShift
reps 10 Right
load light
Tempo fast
Rest 30 s
Set Reps Load Tempo Rest
1 10 Right Light Fast 30 s (h:m:s)
2 10 Right Light Fast 30-60 s (h:m:s)

Cool Down Blocks

Cool Down ( pigeon, quadruped medial hip str w/ rotation, child's pose w/ lateral reach)
Horizontal Loading

This cool down is designed to help the body recover and restore, and return to a state of homeostasis. Perform each exercise on both sides holding 1-2 minutes on each side before progressing to the next exercise.

LAR UMT
Pigeon
Stretch for the LPHC
Set Time Hold
1 1-2 m h:m:s h:m:s

Hold for 1-2 minutes on each side. Breathe deeply

UMT
Quadruped Medial Hip Stretch w/ Rotation
Set Time Hold
1 1-2 m h:m:s h:m:s

Hold 1-2 minutes each side. Breathe deeply.

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Hold
1 1-2 m h:m:s h:m:s

Hold 1-2 minutes each side. Breathe deeply.