Set	time
1	00:00:30

Set	time	Rest
1	00:00:30

Set	reps	load	Hold
1	4-6	light	00:00:03

Set	reps	Tempo
1	4 each side	controlled

Set	reps	load	Hold
1	4 each side	light	00:00:03

Set	reps	load	Hold
1	4 each side	light	00:00:03

Set	reps	load	Tempo	Rest
1	6-8	moderate	3:2:1	00:00:20
2	6-8	heavy	3:2:1	00:00:20
3	6-8	heavy	3:2:1	00:00:20

Set	reps	load	Tempo	Rest
1	4-6 each side	moderate	3:2:1	00:00:20
2	4-6 each side	heavy	3:2:1	00:00:20
3	4-6 each side	heavy	3:2:1	00:00:20

Set	reps	load	Tempo	Rest
1	6-8	moderate	controlled	00:00:20
2	6-8	heavy	controlled	00:00:20
3	6-8	heavy	controlled	00:00:20

Set	reps	Tempo	Rest
1	4-6	controlled	00:00:80
2	4-6	controlled	00:00:80
3	4-6	controlled	00:00:80

Set	reps	load	Tempo	Rest
1	4-6 each arm	light	controlled	00:00:20
2	4-6 each arm	moderate	controlled	00:00:20
3	4-6 each arm	heavy	controlled	00:00:20

Set	reps	load	Tempo	Rest
1	8-10	light	controlled	00:00:20
2	8-10	moderate	controlled	00:00:20
3	8-10	heavy	controlled	00:00:20

Set	reps	Tempo	Rest
1	8-10	controlled	00:00:20
2	8-10	controlled	00:00:20
3	8-10	controlled	00:00:20

Set	reps	load	Tempo	Rest
1	4-6	light	controlled	00:00:80
2	4-6	moderate	controlled	00:00:80
3	4-6	heavy	controlled	00:00:80

Set	time	Hold
1	00:00:20 each

[GH] MUSCULAR STRENGTH / PUSH-PULL / HYPERTROPHY

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block (7-8 minutes)
Horizontal Loading

8-10 minutes

Rub and Scrub Plantar Fascia

Set	Time
1	00:00:30 h:m:s

Rub and Scrub Sternum/Clavicle

Set	Time	Rest
1	00:00:30 h:m:s	(h:m:s)

LLT
Wall MB OH Extension

Set	Reps	Load	Hold
1	4-6	Light	00:00:03 h:m:s

ULT
Wall Alternating Overhead Reach

Set	Reps
1	4 each side

UMT
Lateral Kneeling frog “Under-Over”

Keep spine long RoM: Small to big SoM: controlled Follow the moving hand with your eyes

Set	Reps	Tempo
1	4 each side	Controlled

LMT
MB Split Stance Medial Reach

Activation for Feet and lateral Hip

Set	Reps	Load	Hold
1	4 each side	Light	00:00:03 h:m:s

LLT
Shoulder Rotation -Band Quick Release

Set	Reps	Load	Hold
1	4 each side	Light	00:00:03 h:m:s

LMT
Lateral Step Eye Tracking

Set	Reps
1	4 each side

Workout Blocks

Working Block (30 minutes)
Horizontal Loading

[GH] MUSCULAR STRENGTH / HYPERTROPHY LLT/ULT PUSH-PULL
Giant Set x 3

LLT
BB 3:2:1 Tempo Squat

reps 6-8

load moderate

Tempo 3:2:1

Rest 00:00:20

Set	Reps	Load	Tempo	Rest
1	6-8	Moderate	3:2:1	00:00:20 (h:m:s)
2	6-8	Heavy	3:2:1	00:00:20 (h:m:s)
3	6-8	Heavy	3:2:1	00:00:20 (h:m:s)

option#2: DB,KB front squat

LLT
Pro-Band Isometric Split to Reverse Lunge 1Arm Pull

reps 4-6 each side

load moderate

Tempo 3:2:1

Rest 00:00:20

Watch entire video for progressions Moderate / Heavy load

Set	Reps	Load	Tempo	Rest
1	4-6 each side	Moderate	3:2:1	00:00:20 (h:m:s)
2	4-6 each side	Heavy	3:2:1	00:00:20 (h:m:s)
3	4-6 each side	Heavy	3:2:1	00:00:20 (h:m:s)

LLT
DB Bench Press

reps 6-8

load moderate

Tempo controlled

Rest 00:00:20

Set	Reps	Load	Tempo	Rest
1	6-8	Moderate	Controlled	00:00:20 (h:m:s)
2	6-8	Heavy	Controlled	00:00:20 (h:m:s)
3	6-8	Heavy	Controlled	00:00:20 (h:m:s)

ULT
Neutral Grip Pull Up

reps 4-6

Tempo controlled

Rest 00:00:80

Set	Reps	Tempo	Rest
1	4-6	Controlled	00:00:80 (h:m:s)
2	4-6	Controlled	00:00:80 (h:m:s)
3	4-6	Controlled	00:00:80 (h:m:s)

[GH] MUSCULAR STRENGTH / HYPERTROPHY LLT/UMT PUSH-PULL 2.0
Giant Set x 3

LLT
[gh] DB Hip Hinge 1Arm Delt-Flies (2/2)

reps 4-6 each arm

load light

Tempo controlled

Rest 00:00:20

Set	Reps	Load	Tempo	Rest
1	4-6 each arm	Light	Controlled	00:00:20 (h:m:s)
2	4-6 each arm	Moderate	Controlled	00:00:20 (h:m:s)
3	4-6 each arm	Heavy	Controlled	00:00:20 (h:m:s)

LLT
DB Skullcrushers

reps 8-10

load light

Tempo controlled

Rest 00:00:20

Set	Reps	Load	Tempo	Rest
1	8-10	Light	Controlled	00:00:20 (h:m:s)
2	8-10	Moderate	Controlled	00:00:20 (h:m:s)
3	8-10	Heavy	Controlled	00:00:20 (h:m:s)

UMT
Brazilian Push Up

reps 8-10

Tempo controlled

Rest 00:00:20

Set	Reps	Tempo	Rest
1	8-10	Controlled	00:00:20 (h:m:s)
2	8-10	Controlled	00:00:20 (h:m:s)
3	8-10	Controlled	00:00:20 (h:m:s)

LLT
DB Alt Arm Curls

reps 4-6

load light

Tempo controlled

Rest 00:00:80

Set	Reps	Load	Tempo	Rest
1	4-6	Light	Controlled	00:00:80 (h:m:s)
2	4-6	Moderate	Controlled	00:00:80 (h:m:s)
3	4-6	Heavy	Controlled	00:00:80 (h:m:s)

Isometric split squat

Cool Down Blocks

Cool Down Block (3-5 minutes)
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch

Set	Time	Hold
1	00:00:20 each h:m:s	h:m:s

UMT
Half Kneeling Type 1 Reaches

Set	Reps	Tempo
1	4 each side	3:2:3

Warm-Up Blocks

Warmup Block (7-8 minutes) Horizontal Loading

Rub and Scrub Plantar Fascia

Rub and Scrub Sternum/Clavicle

LLT Wall MB OH Extension

ULT Wall Alternating Overhead Reach

UMT Lateral Kneeling frog “Under-Over”

LMT MB Split Stance Medial Reach

LLT Shoulder Rotation -Band Quick Release

LMT Lateral Step Eye Tracking

Workout Blocks

Working Block (30 minutes) Horizontal Loading

[GH] MUSCULAR STRENGTH / HYPERTROPHY LLT/ULT PUSH-PULL Giant Set x 3

LLT BB 3:2:1 Tempo Squat reps 6-8 load moderate Tempo 3:2:1 Rest 00:00:20

LLT Pro-Band Isometric Split to Reverse Lunge 1Arm Pull reps 4-6 each side load moderate Tempo 3:2:1 Rest 00:00:20

LLT DB Bench Press reps 6-8 load moderate Tempo controlled Rest 00:00:20

ULT Neutral Grip Pull Up reps 4-6 Tempo controlled Rest 00:00:80

[GH] MUSCULAR STRENGTH / HYPERTROPHY LLT/UMT PUSH-PULL 2.0 Giant Set x 3

LLT [gh] DB Hip Hinge 1Arm Delt-Flies (2/2) reps 4-6 each arm load light Tempo controlled Rest 00:00:20

LLT DB Skullcrushers reps 8-10 load light Tempo controlled Rest 00:00:20

UMT Brazilian Push Up reps 8-10 Tempo controlled Rest 00:00:20

LLT DB Alt Arm Curls reps 4-6 load light Tempo controlled Rest 00:00:80