LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - 4Q Whole Body Warmup Block
Horizontal
Crab Single Leg Squat
Set reps Tempo
1 8 ea controlled
Child’s Pose to Cobra
Set reps
1 10
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 light controlled
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
MB Rotational Wall Ward
Set reps
1 10
Eye Tracking Rotational Jump
Set reps
1 10
Workout Blocks
Hypertrophy; Chest/Legs SS: INC DB/Goblet Squat
Superset x 3
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 10 moderate controlled 60-90 Secs
2 10 moderate controlled 60-90 Secs
3 10 moderate controlled 60-90 Secs
Hypertrophy; Chest SS: DB CP/TK Band CP
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 12 moderate controlled 0 Secs
2 12 moderate controlled 0 Secs
3 12 moderate controlled 0 Secs
BAND Tall Kneeling Chest Press
Set reps load Tempo Rest
1 20 light controlled 0 Secs
2 20 light controlled 0 Secs
3 20 light controlled 0 Secs
Hypertrophy; Legs SS: RFE Bulgarian/SB Hamstring
Superset x 3
PS – RFE DB Split Squat
Set reps load Tempo Rest
1 6 Ea heavy controlled 0 Secs
2 6 Ea heavy controlled 0 Secs
3 6 Ea heavy controlled 0 Secs
PS – SB Hamstring Curl
Set reps Tempo Rest
1 12 controlled 60-90 Secs
2 12 controlled 60-90 Secs
3 12 controlled 60-90 Secs
Cool Down Blocks
Cool Down Block
Horizontal
AHHPS 4Q Dynamic Stretches
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 10 controlled
Step Forward Flex then Step Back Extend
Set reps Tempo
1 10 controlled
ViPR PRO T-Step Rotations
Set reps load Tempo
1 10 heavy controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 10 heavy controlled

SF Hypertrophy – Chest/Legs

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

Chest & Legs; Supersets, Primarily LLT
Warmup/Mobility - 4Q Emphasis
Cooldown - slow easy dynamic stretches (light loads) to open up whole body

Warm-Up Blocks

AHHPS - 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat
Set Reps Tempo
1 8 ea Controlled

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

ULT
Child’s Pose to Cobra
Set Reps
1 10

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Light Controlled

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat
Set Reps
1 10

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

LMT
MB Rotational Wall Ward
Set Reps
1 10

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

UMT
Eye Tracking Rotational Jump
Set Reps
1 10

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Hypertrophy; Chest/Legs SS: INC DB/Goblet Squat
Superset x 3

LLT
KB Goblet Sumo Squat
reps 10
load moderate
Tempo controlled
Rest 60-90 Secs
Set Reps Load Tempo Rest
1 10 Moderate Controlled 60-90 Secs (h:m:s)
2 10 Moderate Controlled 60-90 Secs (h:m:s)
3 10 Moderate Controlled 60-90 Secs (h:m:s)

Hypertrophy; Chest SS: DB CP/TK Band CP
Superset x 3

LLT
DB Bench Press
reps 12
load moderate
Tempo controlled
Rest 0 Secs
Set Reps Load Tempo Rest
1 12 Moderate Controlled 0 Secs (h:m:s)
2 12 Moderate Controlled 0 Secs (h:m:s)
3 12 Moderate Controlled 0 Secs (h:m:s)

Alternating
Fully complete each rep before starting rep with other arm. I.E Start excise w/both arms extended. Lower & raise right arm before commencing rep with left arm

LLT
BAND Tall Kneeling Chest Press
reps 20
load light
Tempo controlled
Rest 0 Secs
Set Reps Load Tempo Rest
1 20 Light Controlled 0 Secs (h:m:s)
2 20 Light Controlled 0 Secs (h:m:s)
3 20 Light Controlled 0 Secs (h:m:s)

Use light-moderate resistance. Tempo is fast but controlled. Keep core tight and shoulders away from ears

Hypertrophy; Legs SS: RFE Bulgarian/SB Hamstring
Superset x 3

LLT
PS – RFE DB Split Squat
reps 6 Ea
load heavy
Tempo controlled
Rest 0 Secs
Stand in lunge or stride position with back foot on bench or box Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes Extend hip and knee to drive up to start position; repeat for specified reps Perform set with opposite leg
Set Reps Load Tempo Rest
1 6 Ea Heavy Controlled 0 Secs (h:m:s)
2 6 Ea Heavy Controlled 0 Secs (h:m:s)
3 6 Ea Heavy Controlled 0 Secs (h:m:s)

Maintain tall posture and strong core contraction throughout the move
Perform all reps on one side then move on to other leg

LLT
PS – SB Hamstring Curl
reps 12
Tempo controlled
Rest 60-90 Secs
Lie on your back with your calves atop the stability ball. Contract your abs and press your hips upward to form a straight line between your chest and your feet. Slowly bend your knees as your feet roll the ball inward toward your glutes. Continue to raise your hips until the soles of your feet are on top of the ball and your chest is aligned with your knees. Hold this position for a moment before rolling back to your starting point with a controlled motion.
Set Reps Tempo Rest
1 12 Controlled 60-90 Secs (h:m:s)
2 12 Controlled 60-90 Secs (h:m:s)
3 12 Controlled 60-90 Secs (h:m:s)

SB RDL
Keep hips elevated throughout the exercise

Cool Down Blocks

Cool Down Block
Horizontal Loading

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 10 Controlled
LAR ULT
Step Forward Flex then Step Back Extend
Set Reps Tempo
1 10 Controlled
LMT
ViPR PRO T-Step Rotations
Set Reps Load Tempo
1 10 Heavy Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 10 Heavy Controlled