LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

4Q Dynamic Warm-Up Level 1

Pigeon Squat to Cobra 1 x 5

Set	reps	Tempo
1	5	controlled

World’s Greatest Stretch 1 x 5

Set	reps	Tempo
1	5	controlled

DB Toe Sweeps 1 x 5

Set	reps	load	Tempo
1	5	light	controlled

DB Multi-planar Lunge with Reaches 1 x 5

Set	reps	load	Tempo
1	5	light	controlled

BACK HYPERTROPHY Giant Set

Lat Pulldown Wide Grip 3 x 5

Set	reps	load	Rest
1	5	heavy	15s
2	5	heavy	15s
3	5	heavy	15s

Neutral Grip Chin Up 3 x 5

Set	reps	Tempo	Rest
1	5	controlled	15s
2	5	controlled	15s
3	5	controlled	15s

Landmine Row to Side Press 3 x 5

Set	reps	load	Tempo	Rest
1	5	heavy	controlled	15s
2	5	heavy	controlled	15s
3	5	heavy	controlled	15s

Overswitch 3 x 5

Set	reps	Tempo	Rest
1	5	controlled	15s
2	5	controlled	15s
3	5	controlled	15s

Glutes Hypertrophy Giant Set

KB SL RDL 3 x 5

Set	reps	load	Tempo	Rest
1	5	heavy	controlled	15s
2	5	heavy	controlled	15s
3	5	heavy	controlled	15s

On Spot Skater 3 x 5

Set	reps	Tempo	Rest
1	5	controlled	15s
2	5	controlled	15s
3	5	controlled	15s

ViPR PRO Squat Hook to Curtsy Hook 3 x 5

Set	reps	load	Tempo	Rest
1	5	heavy	controlled	15s
2	5	heavy	controlled	15s
3	5	heavy	controlled	15s

SL Bridge Ceiling Press 3 x 20

Set	reps	Tempo	Rest
1	20	controlled	15s
2	20	controlled	15s
3	20	controlled	15s

Cool Down Blocks

Cool Down Block

Restorative Pose Cobra 1 x 1

Set	reps	time	Hold
1	1	30sec

Set	reps	time	Hold
1	1	30sec

Stability Ball Child’s Pose 1 x 5

Set	reps	Tempo
1	5	slow

NG 4Q BACK & GLUTE HYPERTROPHY

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

4Q Dynamic Warm-Up Level 1
Horizontal Loading

ULT
Pigeon Squat to Cobra

Set	Reps	Tempo
1	5	Controlled

UMT
World’s Greatest Stretch

Set	Reps	Tempo
1	5	Controlled

LLT
DB Toe Sweeps

Set	Reps	Load	Tempo
1	5	Light	Controlled

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	5	Light	Controlled

Workout Blocks

BACK HYPERTROPHY Giant Set
Giant Set x 3

LLT
Lat Pulldown Wide Grip

reps 5

load heavy

Rest 15s

Set	Reps	Load	Rest
1	5	Heavy	15s (h:m:s)
2	5	Heavy	15s (h:m:s)
3	5	Heavy	15s (h:m:s)

ULT
Neutral Grip Chin Up

reps 5

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	5	Controlled	15s (h:m:s)
2	5	Controlled	15s (h:m:s)
3	5	Controlled	15s (h:m:s)

LMT
Landmine Row to Side Press

reps 5

load heavy

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	5	Heavy	Controlled	15s (h:m:s)
2	5	Heavy	Controlled	15s (h:m:s)
3	5	Heavy	Controlled	15s (h:m:s)

UMT
Overswitch

reps 5

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	5	Controlled	15s (h:m:s)
2	5	Controlled	15s (h:m:s)
3	5	Controlled	15s (h:m:s)

Glutes Hypertrophy Giant Set
Giant Set x 3

LLT
KB SL RDL

reps 5

load heavy

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	5	Heavy	Controlled	15s (h:m:s)
2	5	Heavy	Controlled	15s (h:m:s)
3	5	Heavy	Controlled	15s (h:m:s)

ULT
On Spot Skater

reps 5

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	5	Controlled	15s (h:m:s)
2	5	Controlled	15s (h:m:s)
3	5	Controlled	15s (h:m:s)

LMT
ViPR PRO Squat Hook to Curtsy Hook

reps 5

load heavy

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	5	Heavy	Controlled	15s (h:m:s)
2	5	Heavy	Controlled	15s (h:m:s)
3	5	Heavy	Controlled	15s (h:m:s)

ULT
SL Bridge Ceiling Press

reps 20

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	20	Controlled	15s (h:m:s)
2	20	Controlled	15s (h:m:s)
3	20	Controlled	15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Restorative Pose Cobra

Set	Reps	Time	Hold
1	1	30sec h:m:s	h:m:s

LAR UMT
Pigeon

Stretch for the LPHC

Set	Reps	Time	Hold
1	1	30sec h:m:s	h:m:s

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Tempo
1	5	Slow