Muscle and Movement Strength and Endurance
Warm-Up Blocks
CG 4 Q DYNAMIC WARM-UP
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This is a 4Q dynamic warm up designed to prepare the body for upcoming muscular and movement based strength and endurance training. Complete all reps of each exercise before progressing to the next exercise.
Workout Blocks
MUSCLE AND MOVEMENT STRENGTH
Giant Set
x 2
This exercise block incorporates both muscular and movement strength exercises for aesthetics and function. Focus is on both loaded and unloaded linear movement training. Complete all reps of one exercise before moving on to the next exercise.
LLT
DB Bench Press
reps
8
load
moderate
Tempo
controlled
Rest
10 s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8 | Moderate | Controlled | 10 s (h:m:s) |
| 2 | 8 | Moderate | Controlled | 30 s (h:m:s) |
LLT
MB Half Kneeling OH Deadlift
reps
10 Right
load
moderate
Tempo
controlled
Rest
0
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 Right | Moderate | Controlled | 0 (h:m:s) |
| 2 | 10 Left | Moderate | Controlled | 30 s (h:m:s) |
MUSCLE AND MOVEMENT ENDURANCE
Giant Set
x 2
This working block focuses on muscular and movement endurance through both linear and multiplanar exercises.
LLT
1-Arm DB Reverse Fly
reps
10 right
load
moderate
Tempo
controlled
Rest
0
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 right | Moderate | Controlled | 0 (h:m:s) |
| 2 | 10 left | Moderate | Controlled | 30 sec (h:m:s) |
UMT
CG Zig Zag G2S
reps
8 Right
Tempo
controlled
Rest
0
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 8 Right | Controlled | 0 (h:m:s) |
| 2 | 8 Left | Controlled | 30-60 s (h:m:s) |
Cool Down Blocks
Cool Down ( pigeon, quadruped medial hip str w/ rotation, child's pose w/ lateral reach)
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This cool down is designed to help the body recover and restore, and return to a state of homeostasis. Perform each exercise on both sides holding 1-2 minutes on each side before progressing to the next exercise.