LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - Hip Activation Block
Horizontal
Runner’s Rotational Hinge Ball Knee Drive
Set reps load Tempo
1 30s light controlled
Bentover Sagittal Band Walk
Set reps load Tempo
1 5 light controlled
Mini Band Lateral Ward Quick Release
Set reps load Tempo
1 5 light fast
Open Chain Hip Internal Rotation Quick Release
Set reps load Tempo
1 10 light fast
AHHPS - TSpine Activation Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set time 0
1 1 light
OH Squat Forced Exhalation
Set reps Tempo
1 1 controlled
Type 1 Spinal Motion Forced Exhalation
Set reps 0 Tempo
1 1 light controlled
Percussive Exhalation OH Squat
Set reps load Tempo
1 5 light explosive
Shoulder Rotation -Band Quick Release
Set reps Tempo
1 5 fast
Workout Blocks
AHHPS Push Superset: Bench Press --> Brazilan Push Up
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Brazilian Push Up
Set reps 0 Tempo Rest
1 10-20 controlled 60s
2 10-20 controlled 60s
3 10-20 controlled 60s
AHHPS Pull Superset: Lat Pulldown --> Rotational Bentover Row
Superset x 3
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
DB Lawnmower Row
Set reps load Tempo Rest
1 10-20 moderate controlled 60s
2 10-20 moderate controlled 60s
3 10-20 moderate controlled 60s
AHHPS Leg Superset: BB Squat --> DB Transverse Lunge
Superset x 3
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
DB Transverse Lunge Shoulder Carry
Set reps load Tempo Rest
1 10-20 light controlled 60s
2 10-20 light controlled 60s
3 10-20 light controlled 60s
Cool Down Blocks
Cool Down Block
Horizontal
Quadruped Medial Hip Stretch
Set time Hold
1 1 60s
Side Lying 90-90
Set reps Hold
1 1 60s

GSZ Total Body Strength Endurance Supersets

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

In this session we're going to perform Supersets to improve your muscular endurance. That means performing two strength exercises that are biomechanically similar back to back with minimal rest between the exercises.
First exercise of the superset demands high stress on a specific muscle while the second exercise is an endurance challenge.
Feel free to substitute exercises to best fit your environment.

Warm-Up Blocks

AHHPS - Hip Activation Block
Horizontal Loading

LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps Load Tempo
1 30s Light Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Bentover Sagittal Band Walk
Set Reps Load Tempo
1 5 Light Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Mini Band Lateral Ward Quick Release
Set Reps Load Tempo
1 5 Light Fast

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

ULT
Open Chain Hip Internal Rotation Quick Release
Set Reps Load Tempo
1 10 Light Fast

STIMULATION - Intended to stimulate sensory-motor responses

AHHPS - TSpine Activation Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 1 h:m:s

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
OH Squat Forced Exhalation
Set Reps Tempo
1 1 Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps Tempo
1 1 Controlled

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Percussive Exhalation OH Squat
Set Reps Load Tempo
1 5 Light Explosive

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LLT
Shoulder Rotation -Band Quick Release
Set Reps Tempo
1 5 Fast

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

AHHPS Push Superset: Bench Press --> Brazilan Push Up
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
DB Bench Press
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)
UMT
Brazilian Push Up
reps 10-20
0
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 10-20 Controlled 60s (h:m:s)
2 10-20 Controlled 60s (h:m:s)
3 10-20 Controlled 60s (h:m:s)

AHHPS Pull Superset: Lat Pulldown --> Rotational Bentover Row
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
Lat Pulldown Wide Grip
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)
LMT
DB Lawnmower Row
reps 10-20
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 60s (h:m:s)
2 10-20 Moderate Controlled 60s (h:m:s)
3 10-20 Moderate Controlled 60s (h:m:s)

AHHPS Leg Superset: BB Squat --> DB Transverse Lunge
Superset x 3

Perform exercises back to back with no rest. Then rest 60s before repeating for the recommended amount of rest.

LLT
BB Back Squat Neutral Stance
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 10-20
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10-20 Light Controlled 60s (h:m:s)
2 10-20 Light Controlled 60s (h:m:s)
3 10-20 Light Controlled 60s (h:m:s)

Alternate Right and Left Leg

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch
Set Time Hold
1 1 h:m:s 60s h:m:s

Hold Stretch and Breathe instead of moving in and out.

UMT
Side Lying 90-90
Set Reps Hold
1 1 60s h:m:s

Hold Stretch and Breathe