LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
ML: Dynamic Warm-up 4Q
Horizontal
T Spine Mobility Thread The Needle Reach
Set reps Tempo
1 10 controlled
Alternating Pigeon
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
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 heavy controlled
Workout Blocks
ML: Power Acceleration
Horizontal
Forward Split Thrust
Set reps Tempo Rest
1 6 each leg explosive 60s
ML: Superset - Deadlift (Hip Dominate)
Superset x 3
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 5 heavy controlled 0
2 5 heavy controlled 0
3 5 heavy controlled 0
Split Stance Deadlift
Set reps load Tempo Rest
1 10-20 light controlled 60s
2 10-20 light controlled 60s
3 10-20 light controlled 60s
ML: Superset - Vertical Pull
Superset x 3
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 5 heavy controlled 0
2 5 heavy controlled 0
3 5 heavy controlled 0
Band Half Kneel Side Bend Pull Down
Set reps load Tempo Rest
1 10-20 light controlled 60s
2 10-20 light controlled 60s
3 10-20 light controlled 60s
ML: Superset - Horizontal Press
Superset x 3
DB Incline Press
Set reps load Tempo Rest
1 5 heavy controlled 0
2 5 heavy controlled 0
3 5 heavy controlled 0
Push Up to Rotation
Set reps 0 Tempo Rest
1 10-20 controlled 60s
2 10-20 controlled 60s
3 10-20 controlled 60s
ML: Superset - Hip Hinge+ViPR Acceleration
Superset x 3
DB Hip Hinge
Set reps load Tempo Rest
1 5 heavy controlled 0
2 5 heavy controlled 0
3 5 heavy controlled 0
Explosive ViPR Shovel
Set reps load Tempo Rest
1 5-8 each side light fast 60s
2 5-8 each side light fast 60s
3 5-8 each side light fast 60s
Cool Down Blocks
Cool Down Block
Horizontal
ML: Cool Down / Recovery Shoulder/Hip
Horizontal
Restore Childs Pose Lat Reach
Set time Hold
1 2mins 20s
Double Leg Restorative Pose
Set time
1 2mins

ML: 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

Warmup Block
Horizontal Loading

ML: Dynamic Warm-up 4Q
Horizontal Loading

LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Reps Tempo
1 10 Controlled
UMT
Alternating Pigeon
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
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Heavy Controlled

Workout Blocks

ML: Power Acceleration
Horizontal Loading

ULT
Forward Split Thrust
Set Reps Tempo Rest
1 6 each leg Explosive 60s (h:m:s)

ML: Superset - Deadlift (Hip Dominate)
Superset x 3

To be executed back to back with no rest. After completion you will rest 60s before repeating superset.

LLT
BB Deadlift Neutral Stance
reps 5
load heavy
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0 (h:m:s)
2 5 Heavy Controlled 0 (h:m:s)
3 5 Heavy Controlled 0 (h:m:s)
LLT
Split Stance Deadlift
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)

ML: Superset - Vertical Pull
Superset x 3

To be executed back to back with no rest. After completion you will rest 60s before repeating superset.

LLT
Lat Pulldown Wide Grip
reps 5
load heavy
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0 (h:m:s)
2 5 Heavy Controlled 0 (h:m:s)
3 5 Heavy Controlled 0 (h:m:s)
LMT
Band Half Kneel Side Bend Pull Down
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)

ML: Superset - Horizontal Press
Superset x 3

To be executed back to back with no rest. After completion you will rest 60s before repeating superset.

LLT
DB Incline Press
reps 5
load heavy
Tempo controlled
Rest 0
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0 (h:m:s)
2 5 Heavy Controlled 0 (h:m:s)
3 5 Heavy Controlled 0 (h:m:s)
UMT
Push Up to Rotation
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)

ML: Superset - Hip Hinge+ViPR Acceleration
Superset x 3

To be executed back to back with no rest. After completion you will rest 60s before repeating superset.

LLT
DB Hip Hinge
reps 5
load heavy
Tempo controlled
Rest 0
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0 (h:m:s)
2 5 Heavy Controlled 0 (h:m:s)
3 5 Heavy Controlled 0 (h:m:s)
LMT
Explosive ViPR Shovel
reps 5-8 each side
load light
Tempo fast
Rest 60s
Set Reps Load Tempo Rest
1 5-8 each side Light Fast 60s (h:m:s)
2 5-8 each side Light Fast 60s (h:m:s)
3 5-8 each side Light Fast 60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ML: Cool Down / Recovery Shoulder/Hip
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Hold
1 2mins h:m:s 20s h:m:s

2x Left 2x Right
Slow diaphragmatic breathing--20s per breath w/each arm

UMT
Double Leg Restorative Pose
Set Time
1 2mins h:m:s

Slow diaphragmatic breathing--20s per breath