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

Chest and Whole Body Integration

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

This is a 7 day Hypertrophy and Movement Agile Strength Program that is recommended for someone that wants to put on lean body mass and in the process lose those unwanted pounds.

This cycle should be repeated 4 times and it should be 28 days long.

Today's workout will be focused on chest and whole body integration

Warm-Up Blocks

Warmup Block
Horizontal Loading

LLT
SKB Static Lunge Warding Pattern
Get in a lunge stance and push against a wall for a few seconds and quickly release. Then do it again up to four times on each side. This exercise teaches the body to turn on and off muscles
Set Time
1 10 h:m:s
UMT
SKB BW Get Up From Crab Postion
Perform reps on each side
Set Reps
1 8
LMT
ViPR PRO Zig Zag Eye Tracking
Set Time
1 30 h:m:s

Workout Blocks

Working Block
Superset x 4

LLT
DB Bench Press
reps 6
load heavy
Set Reps Load
1 6 Heavy
2 6 Heavy
3 6 Heavy
4 6 Heavy
LMT
SKB Turkish Get Up
reps 5
Set Reps
1 5
2 5
3 5
4 5

Superset x 4

Make sure you perform the next two exercises on each side of the body.

UMT
ViPR Blocking Lunge (From Ground)
reps 8
Set Reps
1 8
2 8
3 8
4 8
LLT
One Arm Kettlebell Snatches (SKB)
reps 10
Set Reps
1 10
2 10
3 10
4 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps
1 10
UMT
Double Leg Restorative Pose
Set Time
1 3 min h:m:s