LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Circuit x 1
Self-Massage: Foam Roll Lat
Set reps
1 30 s
Child’s Pose to Cobra
Set reps
1 5
Type 1 Spinal Motion Percussive Exhalation
Set reps
1 5
Kneeling Zig Zag G2S
Set reps
1 5 ES
3-Count Prisoner Split Hold
Set reps Tempo
1 3 ES explosive
Band Bow and Arrow Quick Release
Set reps Tempo
1 5 fast
Workout Blocks
Hypertrophy Superset - Legs
Superset x 3
DB Split Stance Unilateral Deadlift
Set reps load Tempo
1 6 heavy controlled
2 6 heavy controlled
3 6 heavy controlled
ViPR PRO Squat Hook to Curtsy Hook
Set reps load Tempo Rest
1 12 ES moderate controlled 60 sec
2 12 ES heavy controlled 60 sec
3 12 ES heavy controlled 60 sec
Hypertrophy Superset- Back
Superset x 3
Lat Pulldown Wide Grip
Set reps load Tempo
1 6 heavy controlled
2 6 heavy controlled
3 6 heavy controlled
DB Lawnmower Row
Set reps Rest
1 20 ES 60 Sec
2 20 ES 60 sec
3 20 ES 60 sec
Hypertrophy Superset- Legs
Superset x 3
DB Transverse Lunge Shoulder Carry
Set reps load Tempo
1 6 ES heavy controlled
2 6 ES heavy controlled
3 6 ES heavy controlled
On Spot Skater
Set reps Tempo Rest
1 20 fast 60 sec
2 20 fast 60 sec
3 20 fast 60 sec
Hypertrophy Superset- Back
Superset x 3
BB Bentover Row 0:5:0
Set reps
1 6
2 6
3 6
Suspended 1Arm Row w/ Rotation
Set reps Rest
1 12 ES 60 sec
2 12 ES 60 sec
3 12 ES 60 sec
Cool Down Blocks
Cool Down
Horizontal
90-90 Supine Pose
Set reps
1 60 s
Pigeon
Set reps
1 60 s

[LG] Strength: Hypertrophy (Legs & Back)

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

The structure of this workout will provide a high degree of time under tension for the posterior chain, promoting muscular hypertrophy along with some muscular endurance.
Each strength super-set will begin by performing a heavy loaded exercise followed by a moderate of body weight exercise for a high rep range.

Warm-Up Blocks

Warmup Block
Circuit x 1

Warm up to mobilize the T-spine and Hips.

ULT
Self-Massage: Foam Roll Lat
reps 30 s
Set Reps
1 30 s
ULT
Child’s Pose to Cobra
reps 5
Set Reps
1 5
UMT
Type 1 Spinal Motion Percussive Exhalation
reps 5
Set Reps
1 5

Percussive Exhalation 2-3 times per repetition

UMT
Kneeling Zig Zag G2S
reps 5 ES
Set Reps
1 5 ES
ULT
3-Count Prisoner Split Hold
reps 3 ES
Tempo explosive
Develop agility and neuromuscular control at impact.
Set Reps Tempo
1 3 ES Explosive
LMT
Band Bow and Arrow Quick Release
reps 5
Tempo fast
Set Reps Tempo
1 5 Fast

Workout Blocks

Hypertrophy Superset - Legs
Superset x 3

LLT
DB Split Stance Unilateral Deadlift
reps 6
load heavy
Tempo controlled
Set Reps Load Tempo
1 6 Heavy Controlled
2 6 Heavy Controlled
3 6 Heavy Controlled
LMT
ViPR PRO Squat Hook to Curtsy Hook
reps 12 ES
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 12 ES Moderate Controlled 60 sec (h:m:s)
2 12 ES Heavy Controlled 60 sec (h:m:s)
3 12 ES Heavy Controlled 60 sec (h:m:s)

Hypertrophy Superset- Back
Superset x 3

LLT
Lat Pulldown Wide Grip
reps 6
load heavy
Tempo controlled
Set Reps Load Tempo
1 6 Heavy Controlled
2 6 Heavy Controlled
3 6 Heavy Controlled
LMT
DB Lawnmower Row
reps 20 ES
Rest 60 Sec
Set Reps Rest
1 20 ES 60 Sec (h:m:s)
2 20 ES 60 sec (h:m:s)
3 20 ES 60 sec (h:m:s)

Hypertrophy Superset- Legs
Superset x 3

LMT
DB Transverse Lunge Shoulder Carry
reps 6 ES
load heavy
Tempo controlled
Set Reps Load Tempo
1 6 ES Heavy Controlled
2 6 ES Heavy Controlled
3 6 ES Heavy Controlled
ULT
On Spot Skater
reps 20
Tempo fast
Rest 60 sec
Set Reps Tempo Rest
1 20 Fast 60 sec (h:m:s)
2 20 Fast 60 sec (h:m:s)
3 20 Fast 60 sec (h:m:s)

Hypertrophy Superset- Back
Superset x 3

LLT
BB Bentover Row 0:5:0
reps 6
Set Reps
1 6
2 6
3 6
UMT
Suspended 1Arm Row w/ Rotation
reps 12 ES
Rest 60 sec
Set Reps Rest
1 12 ES 60 sec (h:m:s)
2 12 ES 60 sec (h:m:s)
3 12 ES 60 sec (h:m:s)

Cool Down Blocks

Cool Down
Horizontal Loading

GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Reps
1 60 s
LAR UMT
Pigeon
Stretch for the LPHC
Set Reps
1 60 s