LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block

Horizontal

Crab Single Leg Squat 1 x 8

Set	reps
1	8

Child’s Pose to Cobra 1 x 8

Set	reps
1	8

DB Multi-planar Lunge with Reaches 1 x 8

Set	reps
1	8

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps
1	10

MB Rotational Wall Ward 1 x 6

Set	reps
1	6

Eye Tracking Rotational Jump 1 x 6

Set	reps
1	6

Lower Body Hinge Strength

Superset x 3

DB RDL ( Bilateral ) 3 x 20

Set	reps
1	20
2	20
3	20

Air Plane Swing 3 x 10

Set	reps
1	10
2	10
3	10

Upper Body Pulling Strength

Superset x 3

Neutral Grip Pull Up 3 x 6-10

Set	reps
1	6-10
2	6-10
3	6-10

Bar Invert Pull （双杠上拉） 3 x 10

Set	reps
1	10
2	10
3	10

Workout Blocks

Shoulder Strength

Superset x 3

DB Rotational Shoulder Press (转体哑铃肩推） 3 x 12

Set	reps
1	12
2	12
3	12

Beast to Shoulder Press hold (Conditioning) 肩部肌耐力 level 1 3 x 40s

Set	time
1	40s
2	40s
3	40s

Arm Superset

Superset x 3

Rotational Bicep Curl (旋转二头弯曲） 3 x 10

Set	reps
1	10
2	10
3	10

Bench Dips 板凳下沉 3 x 10

Set	reps
1	10
2	10
3	10

Cool Down Blocks

Cool Down Block

Horizontal

Restore Childs Pose Lat Reach 1 x 2m

Set	time
1	2m

Full Body Strength Endurance 2 全身肌肉耐力训练 2

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Today we will focus on total body muscular endurance.
It will train in superset style. LLT+UMT
3 total superset focus on Hinge pattern, push pattern and pull pattern.
Only require a set of dumbells, suspension tools and dip bars.

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

Set	Reps
1	8

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	8

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

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

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	6

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	6

STIMULATION - Intended to stimulate sensory-motor responses

Lower Body Hinge Strength
Superset x 3

LLT
DB RDL ( Bilateral )

reps 20

Set	Reps
1	20
2	20
3	20

ULT
Air Plane Swing

reps 10

Set	Reps
1	10
2	10
3	10

Upper Body Pulling Strength
Superset x 3

ULT
Neutral Grip Pull Up

reps 6-10

Set	Reps
1	6-10
2	6-10
3	6-10

ULT
Bar Invert Pull （双杠上拉）

reps 10

Set	Reps
1	10
2	10
3	10

Workout Blocks

Shoulder Strength
Superset x 3

LMT
DB Rotational Shoulder Press (转体哑铃肩推）

reps 12

Set	Reps
1	12
2	12
3	12

ULT
Beast to Shoulder Press hold (Conditioning) 肩部肌耐力 level 1

time 40s

Set	Time
1	40s h:m:s
2	40s h:m:s
3	40s h:m:s

Arm Superset
Superset x 3

LLT
Rotational Bicep Curl (旋转二头弯曲）

reps 10

Set	Reps
1	10
2	10
3	10

ULT
Bench Dips 板凳下沉

reps 10

Set	Reps
1	10
2	10
3	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach

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

Set	Time
1	2m h:m:s

Warm-Up Blocks

6 Step Prep 4Q Whole Body Warmup Block Horizontal Loading

ULT Crab Single Leg Squat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Lower Body Hinge Strength Superset x 3

LLT DB RDL ( Bilateral ) reps 20

ULT Air Plane Swing reps 10

Upper Body Pulling Strength Superset x 3

ULT Neutral Grip Pull Up reps 6-10

ULT Bar Invert Pull （双杠上拉） reps 10

Workout Blocks

Shoulder Strength Superset x 3

LMT DB Rotational Shoulder Press (转体哑铃肩推） reps 12

ULT Beast to Shoulder Press hold (Conditioning) 肩部肌耐力 level 1 time 40s

Arm Superset Superset x 3

LLT Rotational Bicep Curl (旋转二头弯曲） reps 10

ULT Bench Dips 板凳下沉 reps 10

Cool Down Blocks

Cool Down Block Horizontal Loading

GAR ULT Restore Childs Pose Lat Reach

6 Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

ULT
Child’s Pose to Cobra

LMT
DB Multi-planar Lunge with Reaches

LLT
Big Toe Corkscrew Monster Band Squat

LMT
MB Rotational Wall Ward

UMT
Eye Tracking Rotational Jump

Lower Body Hinge Strength
Superset x 3

LLT
DB RDL ( Bilateral )

reps 20

ULT
Air Plane Swing

reps 10

Upper Body Pulling Strength
Superset x 3

ULT
Neutral Grip Pull Up

reps 6-10

ULT
Bar Invert Pull （双杠上拉）

reps 10

Shoulder Strength
Superset x 3

LMT
DB Rotational Shoulder Press (转体哑铃肩推）

reps 12

ULT
Beast to Shoulder Press hold (Conditioning) 肩部肌耐力 level 1

time 40s

Arm Superset
Superset x 3

LLT
Rotational Bicep Curl (旋转二头弯曲）

reps 10

ULT
Bench Dips 板凳下沉

reps 10

Cool Down Block
Horizontal Loading

GAR ULT
Restore Childs Pose Lat Reach