LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

4Q Hip Mobility

Supine Slide Hip Decouple 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	10s
2	10	controlled	10s
3		controlled

Alternating Pigeon 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	10s
2	10	controlled	10s
3		controlled

Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	10s
2	10	light	controlled	10s
3		heavy	controlled

DB OH Reach with Step 3 x 10

Set	reps	load	Tempo	Rest
1	10	light	controlled	10s
2	10	light	controlled	10s
3		heavy	controlled

4Q Dead Strength

1-Arm Plank Get Up to Balance 2 x 8

Set	reps	Tempo	Rest
1	8	controlled	30s
2	8	controlled	30s

KB Deadlift 2 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	1 min
2	8	moderate	controlled	1 min

Crossover DB Deadlift 2 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	1 min
2	10	moderate	controlled	1 min

Rotational Lizard Get Up 2 x 10

Set	reps	Tempo	Rest
1	10	controlled	30s
2	10	controlled	30s

Odd Position Strength 1

Kneeling Side Bend Wall Ward 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	30s
2	8	controlled	30s
3	8	controlled	30s

Set	reps	Tempo	Rest
1	8	controlled	30s
2	8	controlled	30s
3	8	controlled	30s

Landmine Row to Side Press 3 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	1 min
2	8	moderate	controlled	1 min
3	8	moderate	controlled	1 min

Landmine Split to Side Lunge 3 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	1 min
2	8	moderate	controlled	1 min
3	8	moderate	controlled	1 min

Cool Down Blocks

Cool Down Block

Weighted Belly Breathing 3 x 2 min

Set	time	load	Tempo
1	2 min	light	controlled
2		heavy	controlled
3		heavy	controlled

4Q Movement Strength: Dead and Odd-Position

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

4Q Hip Mobility
Giant Set x 3

LAR ULT
Supine Slide Hip Decouple

reps 10

Tempo controlled

Rest 10s

Set	Reps	Tempo	Rest
1	10	Controlled	10s (h:m:s)
2	10	Controlled	10s (h:m:s)
3		Controlled	(h:m:s)

UMT
Alternating Pigeon

reps 10

Tempo controlled

Rest 10s

Set	Reps	Tempo	Rest
1	10	Controlled	10s (h:m:s)
2	10	Controlled	10s (h:m:s)
3		Controlled	(h:m:s)

LMT
Split Kneel OH Band Ward with Ant. Shift and Alternate Rotation

reps 10

load light

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	10s (h:m:s)
2	10	Light	Controlled	10s (h:m:s)
3		Heavy	Controlled	(h:m:s)

LLT
DB OH Reach with Step

reps 10

load light

Tempo controlled

Rest 10s

Set	Reps	Load	Tempo	Rest
1	10	Light	Controlled	10s (h:m:s)
2	10	Light	Controlled	10s (h:m:s)
3		Heavy	Controlled	(h:m:s)

Workout Blocks

4Q Dead Strength
Horizontal Loading

ULT
1-Arm Plank Get Up to Balance

Set	Reps	Tempo	Rest
1	8	Controlled	30s (h:m:s)
2	8	Controlled	30s (h:m:s)

LLT
KB Deadlift

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min (h:m:s)
2	8	Moderate	Controlled	1 min (h:m:s)

LMT
Crossover DB Deadlift

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	1 min (h:m:s)
2	10	Moderate	Controlled	1 min (h:m:s)

UMT
Rotational Lizard Get Up

Set	Reps	Tempo	Rest
1	10	Controlled	30s (h:m:s)
2	10	Controlled	30s (h:m:s)

Odd Position Strength 1
Horizontal Loading

UMT
Kneeling Side Bend Wall Ward

Set	Reps	Tempo	Rest
1	8	Controlled	30s (h:m:s)
2	8	Controlled	30s (h:m:s)
3	8	Controlled	30s (h:m:s)

Set	Reps	Tempo	Rest
1	8	Controlled	30s (h:m:s)
2	8	Controlled	30s (h:m:s)
3	8	Controlled	30s (h:m:s)

LMT
Landmine Row to Side Press

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min (h:m:s)
2	8	Moderate	Controlled	1 min (h:m:s)
3	8	Moderate	Controlled	1 min (h:m:s)

LMT
Landmine Split to Side Lunge

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	1 min (h:m:s)
2	8	Moderate	Controlled	1 min (h:m:s)
3	8	Moderate	Controlled	1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LLT
Weighted Belly Breathing

Set	Time	Load	Tempo
1	2 min h:m:s	Light	Controlled
2	h:m:s	Heavy	Controlled
3	h:m:s	Heavy	Controlled

Take 3 breaths per minute.