(KF) Muscular Endurance Upper Body Super Sets

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle

Set	Reps
1	10

ULT
Supine Leg Lift OH Ward

Activation for the intrinsic core musculature and shoulder girdle

Set	Reps
1	10

LLT
Shoulder Rotation -Band Quick Release

Set	Reps
1	10

LMT LAR
Body Clapping – Rib Cage/Arm Pits

Set	Reps
1	10

Workout Blocks

Working Block 1
Superset x 3

LLT
DB Bench Press

reps 10-12

Set	Reps
1	10-12
2	10-12
3	10-12

LMT
Rotational Shuffle to Press

reps 10

Enhances total body coordination, endurance and/or power in the frontal and transverse planes.

Set	Reps
1	10
2	10
3	10

Working Block 2
Superset x 3

ULT
Neutral Grip Pull Up

reps 10-12

Set	Reps
1	10-12
2	10-12
3	10-12

Band Assisted

LLT
BAND Quadruped 1 Arm Lat Pulldown

reps 10-12

Set	Reps
1	10-12
2	10-12
3	10-12

Working Block 3
Superset x 3

UMT
Suspended 1Arm Row w/ Rotation

reps 10-12

Set	Reps
1	10-12
2	10-12
3	10-12

LMT
DB Lawnmower Row

reps 10-12

Set	Reps
1	10-12
2	10-12
3	10-12

Cool Down Blocks

Cool Down Block
Giant Set x 1

GAR ULT
Restore Childs Pose Lat Reach

reps 10

Restful pose and stretch for the quads, hips, lats and torso

Set	Reps
1	10

UMT
Kneeling Restorative Flow for Recovery and Regeneration

reps 10

Set	Reps
1	10

LAR ULT
Restorative Pose Cobra

reps 10

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Horizontal Loading

Rub and Scrub Sternum/Clavicle

ULT Supine Leg Lift OH Ward

LLT Shoulder Rotation -Band Quick Release

LMT LAR Body Clapping – Rib Cage/Arm Pits

Workout Blocks

Working Block 1 Superset x 3

LLT DB Bench Press reps 10-12

LMT Rotational Shuffle to Press reps 10

Working Block 2 Superset x 3

ULT Neutral Grip Pull Up reps 10-12

LLT BAND Quadruped 1 Arm Lat Pulldown reps 10-12

Working Block 3 Superset x 3

UMT Suspended 1Arm Row w/ Rotation reps 10-12

LMT DB Lawnmower Row reps 10-12