LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
ML: 4Q 7-Step Prep - Whole Body Warmup Block
Horizontal
Contrast Shower
Set time
1 00:04:00
Crab Single Leg Squat
Set reps
1 8
Child’s Pose to Cobra
Set reps
1 8
DB Multi-planar Lunge with Reaches
Set reps
1 8
Big Toe Corkscrew Monster Band Squat
Set reps
1 10
Sandbell (MB) Lateral Squat Rotational Wall Ward
Set reps load
1 10 light
Eye Tracking Rotational Jump
Set reps
1 6
Workout Blocks
ML: Giant Set Lower Body (Knee Dominant) Hypertrophy
Giant Set x 3
KB Goblet Sumo Squat
Set reps load Tempo Rest
1 6 moderate controlled 00:00:15
2 6 moderate controlled 00:00:15
3 6 moderate controlled 00:00:15
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 6 controlled 00:00:15
2 6 controlled 00:00:15
3 6 controlled 00:00:15
ViPR PRO – Lateral Squats, Lateral Shift
Set reps load Tempo Rest
1 6 light controlled 00:00:15
2 6 light controlled 00:00:15
3 6 light controlled 00:00:15
3-Count Prisoner Split Hold
Set reps Tempo Rest
1 AMAP controlled 00:02:00
2 AMAP controlled 00:02:00
3 AMAP controlled 00:02:00
ML: Giant Set Hypertrophy (Push)
Giant Set x 3
DB Incline Press
Set reps load Tempo Rest
1 6 moderate controlled 00:00:15
2 6 moderate controlled 00:00:15
3 6 moderate controlled 00:00:15
Lateral Crawl to Push Up
Set reps Tempo Rest
1 6 controlled 00:00:15
2 6 controlled 00:00:15
3 6 controlled 00:00:15
ViPR PRO Half Kneel OH Rotational Press
Set reps load Tempo Rest
1 6 light controlled 00:00:15
2 6 moderate controlled 00:00:15
3 6 moderate controlled 00:00:15
Push Up
Set reps Tempo Rest
1 AMAP controlled 00:02:00
2 AMAP controlled 00:02:00
3 AMAP controlled 00:02:00
ML: Giant Set Hypertrophy (Pull)
Giant Set x 3
Neutral Grip Chin Up
Set reps Tempo Rest
1 6 controlled 00:00:15
2 6 controlled 00:00:15
3 6 controlled 00:00:15
ML: Tall Kneeling Lat Pulldown
Set reps load Tempo Rest
1 6 moderate controlled 00:00:15
2 6 moderate controlled 00:00:15
3 6 moderate controlled 00:00:15
DB Lawnmower Row
Set reps load Tempo Rest
1 6 moderate controlled 00:00:15
2 6 moderate controlled 00:00:15
3 6 moderate controlled 00:00:15
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 AMAP controlled 00:02:00
2 AMAP controlled 00:02:00
3 AMAP controlled 00:02:00
Cool Down Blocks
ML: Cool Down Block (Flow & Pose)
Horizontal
Kneeling Restorative Flow
Set reps
1 1
Double Leg Restorative Pose
Set time
1 00:02:00

ML: Hypertrophy Giant Set: Lower Body (Knee Dominant) / Push / Pull

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

Warm-Up Blocks

ML: 4Q 7-Step Prep - Whole Body Warmup Block
Horizontal Loading

GPR
Contrast Shower
After showering alternate: 10s HOT 20s COLD 4x Always finish COLD for as long as you can stand it!
Set Time
1 00:04:00 h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.
Post shower: 4 Cycles
30s HOT / 30s COLD
Always end with COLD

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
Sandbell (MB) Lateral Squat Rotational Wall Ward
Set Reps Load
1 10 Light

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

Workout Blocks

ML: Giant Set Lower Body (Knee Dominant) Hypertrophy
Giant Set x 3

LLT
KB Goblet Sumo Squat
reps 6
load moderate
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Moderate Controlled 00:00:15 (h:m:s)
2 6 Moderate Controlled 00:00:15 (h:m:s)
3 6 Moderate Controlled 00:00:15 (h:m:s)
UMT
Bulgarian Squat with Medial Reach
reps 6
Tempo controlled
Rest 00:00:15
Set Reps Tempo Rest
1 6 Controlled 00:00:15 (h:m:s)
2 6 Controlled 00:00:15 (h:m:s)
3 6 Controlled 00:00:15 (h:m:s)
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps 6
load light
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Light Controlled 00:00:15 (h:m:s)
2 6 Light Controlled 00:00:15 (h:m:s)
3 6 Light Controlled 00:00:15 (h:m:s)
ULT
3-Count Prisoner Split Hold
reps AMAP
Tempo controlled
Rest 00:02:00
Develop agility and neuromuscular control at impact.
Set Reps Tempo Rest
1 AMAP Controlled 00:02:00 (h:m:s)
2 AMAP Controlled 00:02:00 (h:m:s)
3 AMAP Controlled 00:02:00 (h:m:s)

Once form is compromised...Stop.

ML: Giant Set Hypertrophy (Push)
Giant Set x 3

LLT
DB Incline Press
reps 6
load moderate
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Moderate Controlled 00:00:15 (h:m:s)
2 6 Moderate Controlled 00:00:15 (h:m:s)
3 6 Moderate Controlled 00:00:15 (h:m:s)
UMT
Lateral Crawl to Push Up
reps 6
Tempo controlled
Rest 00:00:15
Set Reps Tempo Rest
1 6 Controlled 00:00:15 (h:m:s)
2 6 Controlled 00:00:15 (h:m:s)
3 6 Controlled 00:00:15 (h:m:s)
LMT
ViPR PRO Half Kneel OH Rotational Press
reps 6
load light
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Light Controlled 00:00:15 (h:m:s)
2 6 Moderate Controlled 00:00:15 (h:m:s)
3 6 Moderate Controlled 00:00:15 (h:m:s)
ULT
Push Up
reps AMAP
Tempo controlled
Rest 00:02:00
Set Reps Tempo Rest
1 AMAP Controlled 00:02:00 (h:m:s)
2 AMAP Controlled 00:02:00 (h:m:s)
3 AMAP Controlled 00:02:00 (h:m:s)

Once form is compromised....Stop.

ML: Giant Set Hypertrophy (Pull)
Giant Set x 3

ULT
Neutral Grip Chin Up
reps 6
Tempo controlled
Rest 00:00:15
Set Reps Tempo Rest
1 6 Controlled 00:00:15 (h:m:s)
2 6 Controlled 00:00:15 (h:m:s)
3 6 Controlled 00:00:15 (h:m:s)
LLT
ML: Tall Kneeling Lat Pulldown
reps 6
load moderate
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Moderate Controlled 00:00:15 (h:m:s)
2 6 Moderate Controlled 00:00:15 (h:m:s)
3 6 Moderate Controlled 00:00:15 (h:m:s)
LMT
DB Lawnmower Row
reps 6
load moderate
Tempo controlled
Rest 00:00:15
Set Reps Load Tempo Rest
1 6 Moderate Controlled 00:00:15 (h:m:s)
2 6 Moderate Controlled 00:00:15 (h:m:s)
3 6 Moderate Controlled 00:00:15 (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps AMAP
Tempo controlled
Rest 00:02:00
Set Reps Tempo Rest
1 AMAP Controlled 00:02:00 (h:m:s)
2 AMAP Controlled 00:02:00 (h:m:s)
3 AMAP Controlled 00:02:00 (h:m:s)

Once form is compromised...Stop.

Cool Down Blocks

ML: Cool Down Block (Flow & Pose)
Horizontal Loading

UMT
Kneeling Restorative Flow
Set Reps
1 1
UMT
Double Leg Restorative Pose
Set Time
1 00:02:00 h:m:s