LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Upper body activation
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 10
Reverse Lunge w/ OH Reach
Set reps Tempo
1 10 controlled
Kneeling OH Lateral Reach
Set reps
1 10
Overhead Ward Rotation Quick Release
Set reps
1 10
Lateral Step Eye Tracking
Set reps
1 10
Workout Blocks
Superset # 1 - BB OHD press --->DB Upright Row/Lat Raise
Superset x 4
BB Overhead Press
Set reps weight_lbs Tempo Rest
1 8 bar controlled 0
2 8 bar controlled 0
3 8 bar controlled 0
4 8 bar controlled 0
DB Upright Row to Lateral Raise
Set reps weight_lbs Tempo Rest
1 12 10 lb controlled 60-90 sec
2 12 10 lb controlled 60-90 sec
3 12 10 lb controlled 60-90 sec
4 12 10 lb controlled 60-90 sec
Superset # 2 - SA Lat Raises --->Underhand Front Raises
Superset x 4
Single Arm DB Lateral Raises
Set reps weight_lbs Tempo Rest
1 12 each 10 controlled 0
2 12 each 10 controlled 0
3 12 each 10 controlled 0
4 12 each 10 controlled 0
underhand db front raise
Set reps weight_lbs Tempo Rest
1 15 10 controlled 60-90 sec
2 15 10 controlled 60-90 sec
3 15 10 controlled 60-90 sec
4 15 10 controlled 60-90 sec
Superset # 3 - 1-Arm DB Rev Fly ---> SA DB Tricep Ext
Superset x 1
1-Arm DB Reverse Fly
Set reps weight_lbs Tempo Rest
1 12 each 10 controlled 0
Single Arm DB Tricep Extension
Set reps weight_lbs Tempo Rest
1 12 each 10 controlled 60-90 sec
Superset # 4 - Tilted OHD Press ---> Tricep Dips
Superset x 4
Tilted DB OH press
Set reps weight_lbs Tempo Rest
1 15 10 controlled 0
2 15 10 controlled 0
3 15 10 controlled 0
4 15 10 controlled 0
Tricep Dips
Set reps Tempo Rest
1 failure controlled 60-90 secs
2 failure controlled 60-90 secs
3 failure controlled 60-90 secs
4 failure controlled 60-90 secs
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set time Tempo
1 2 mins controlled
Child’s Pose to Cobra
Set time Tempo
1 2 mins controlled

Day 3 Shoulders and Triceps

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

4 Supersets, targeting the shoulders and triceps for strength training. Perform 4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

Warm-Up Blocks

Upper body activation
Horizontal Loading

To prepare the upper body for a strength training session.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 10 h:m:s
ULT
Reverse Lunge w/ OH Reach
Set Reps Tempo
1 10 Controlled
UMT
Kneeling OH Lateral Reach
Set Reps
1 10
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 10
LMT
Lateral Step Eye Tracking
Set Reps
1 10

Workout Blocks

Superset # 1 - BB OHD press --->DB Upright Row/Lat Raise
Superset x 4

Perform 4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
BB Overhead Press
reps 8
weight_lbs bar
Tempo controlled
Rest 0
Set Reps Weight Tempo Rest
1 8 Bar lbs Controlled 0 (h:m:s)
2 8 Bar lbs Controlled 0 (h:m:s)
3 8 Bar lbs Controlled 0 (h:m:s)
4 8 Bar lbs Controlled 0 (h:m:s)
LLT
DB Upright Row to Lateral Raise
reps 12
weight_lbs 10 lb
Tempo controlled
Rest 60-90 sec
1 upright row AND 1 lateral raise is 1 rep! To perform an Upright Row, hold a barbell or dumbbells in front of your body, pull the weight vertically to about neck height and then lower under control. To perform a lateral raise, hold the dumbbells at your sides with arms fully extended. Feet shoulder width apart. Raise your arms out to about shoulder height and lower, leading with the elbow. Return with control.
Set Reps Weight Tempo Rest
1 12 10 Lb lbs Controlled 60-90 sec (h:m:s)
2 12 10 Lb lbs Controlled 60-90 sec (h:m:s)
3 12 10 Lb lbs Controlled 60-90 sec (h:m:s)
4 12 10 Lb lbs Controlled 60-90 sec (h:m:s)

Superset # 2 - SA Lat Raises --->Underhand Front Raises
Superset x 4

Perform 4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
Single Arm DB Lateral Raises
reps 12 each
weight_lbs 10
Tempo controlled
Rest 0
Feet shoulder width apart. Raise one arm out to shoulder height and lower, leading with the elbow. Then lift the other arm.
Set Reps Weight Tempo Rest
1 12 each 10 lbs Controlled 0 (h:m:s)
2 12 each 10 lbs Controlled 0 (h:m:s)
3 12 each 10 lbs Controlled 0 (h:m:s)
4 12 each 10 lbs Controlled 0 (h:m:s)
LLT
underhand db front raise
reps 15
weight_lbs 10
Tempo controlled
Rest 60-90 sec
Feet shoulder width apart and dumbbells on thighs to start with palms facing away from you. Lift the DB's to shoulder level and return to starting position. Do not Swing the DB's up, use control.
Set Reps Weight Tempo Rest
1 15 10 lbs Controlled 60-90 sec (h:m:s)
2 15 10 lbs Controlled 60-90 sec (h:m:s)
3 15 10 lbs Controlled 60-90 sec (h:m:s)
4 15 10 lbs Controlled 60-90 sec (h:m:s)

Superset # 3 - 1-Arm DB Rev Fly ---> SA DB Tricep Ext
Superset x 1

Perform 4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
1-Arm DB Reverse Fly
reps 12 each
weight_lbs 10
Tempo controlled
Rest 0
Set Reps Weight Tempo Rest
1 12 each 10 lbs Controlled 0 (h:m:s)
LLT
Single Arm DB Tricep Extension
reps 12 each
weight_lbs 10
Tempo controlled
Rest 60-90 sec
Feet shoulder width apart. Start with dumbbell behind the head and extend your arm straight up with control by only extending your elbow. Squeeze your tricep while arm is extended. Bend at the elbow to return to starting position.
Set Reps Weight Tempo Rest
1 12 each 10 lbs Controlled 60-90 sec (h:m:s)

Superset # 4 - Tilted OHD Press ---> Tricep Dips
Superset x 4

Perform 4 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
Tilted DB OH press
reps 15
weight_lbs 10
Tempo controlled
Rest 0
While seated, place dumbbells at shoulder level with palms facing forward. Tilt your hands so your pinky is higher than your thumb. Press dumbbells overhead, bringing the weights together until they almost touch overhead. Return with control to starting position.
Set Reps Weight Tempo Rest
1 15 10 lbs Controlled 0 (h:m:s)
2 15 10 lbs Controlled 0 (h:m:s)
3 15 10 lbs Controlled 0 (h:m:s)
4 15 10 lbs Controlled 0 (h:m:s)
ULT
Tricep Dips
reps failure
Tempo controlled
Rest 60-90 secs
Position hands shoulder-width apart on a secured bench or stable chair. Slide butt off the front of the bench with legs extended out or knees bent. Legs extended out would be the harder version. Straighten arms, keep a little bend in your elbows to keep tension on triceps and off elbow joints. Bend elbows to lower body toward floor until elbows reach a 90-degree angle. Be sure to keep back close to the bench. Press down into the bench to straighten elbows and return to starting position.
Set Reps Tempo Rest
1 failure Controlled 60-90 secs (h:m:s)
2 failure Controlled 60-90 secs (h:m:s)
3 failure Controlled 60-90 secs (h:m:s)
4 failure Controlled 60-90 secs (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time Tempo
1 2 mins h:m:s Controlled
ULT
Child’s Pose to Cobra
Set Time Tempo
1 2 mins h:m:s Controlled