LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Horizontal
4Q Full Body Dynamic Warm-up Mobility
Giant Set x 1
Upward Downward Dog
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
DB OH Reach with Step
Set reps
1 10
DB Multi-planar Lunge with Reaches
Set reps
1 10
Workout Blocks
Strength Hypertrophy 4Q chest
Giant Set x 3
DB Bench Press
Set reps load
1 6 heavy
2 6 heavy
3 6 heavy
Lateral Crawl to Push Up
Set reps
1 6
2 6
3 6
Set reps load
1 6 moderate
2 6 moderate
3 6 moderate
Set reps Rest
1 to fatigue 1-2 min
2 to fatigue 1-2 min
3 to fatigue 1-2 min
Strength endurance (legs)
Superset x 3
KB Goblet Sumo Squat
Set reps load
1 6-8 moderate
2 6-8 moderate
3 6-8 moderate
Rotational Jump Squat
Set reps Tempo Rest
1 10 fast 1-2 minutes
2 10 fast 1-2 minutes
3 10 fast 1-2 minutes
Superset x 3
KB Deadlift
Set reps load Tempo
1 6-8 heavy controlled
2 6-8 heavy controlled
3 6-8 heavy controlled
Runner’s Hinge Ball Knee Drive
Set reps Tempo Rest
1 10 controlled 1-2 minutes
2 10 controlled 1-2 minutes
3 10 controlled 1-2 minutes
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time Hold
1 30 seconds 30 seconds
2 30 seconds 30 seconds
RP – Kneeling Sky Breathing
Set time Hold
1 30seconds 30seconds
2 30seconds 30seconds

4Q chest hypertrophy and leg endurance (strength)

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

Chest hypertrophy and leg endurance (don't skip leg day!)

Warm-Up Blocks

Horizontal Loading

4Q Full Body Dynamic Warm-up Mobility
Giant Set x 1

Get the whole body mobilized and ready to move efficiently through the workout.

LAR ULT
Upward Downward Dog
reps 10
Set Reps
1 10
UMT
World’s Greatest Stretch
reps 10
Set Reps
1 10
LLT
DB OH Reach with Step
reps 10
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
reps 10
Set Reps
1 10

Workout Blocks

Strength Hypertrophy 4Q chest
Giant Set x 3

Develop a stronger and larger chest using all 4 quadrants of movement.

LLT
DB Bench Press
reps 6
load heavy
Set Reps Load
1 6 Heavy
2 6 Heavy
3 6 Heavy
UMT
Lateral Crawl to Push Up
reps 6
Set Reps
1 6
2 6
3 6

beast crawl to pushup
two steps forward; pushup; two step back = 1 rep

reps 6
load moderate
Set Reps Load
1 6 Moderate
2 6 Moderate
3 6 Moderate

add a lateral step with the opposite leg;
use a cable for heavier resistance

reps to fatigue
Rest 1-2 min
Set Reps Rest
1 to fatigue 1-2 min (h:m:s)
2 to fatigue 1-2 min (h:m:s)
3 to fatigue 1-2 min (h:m:s)

Strength endurance (legs)
Superset x 3

Build strength endurance in your legs

LLT
KB Goblet Sumo Squat
reps 6-8
load moderate
Set Reps Load
1 6-8 Moderate
2 6-8 Moderate
3 6-8 Moderate
UMT
Rotational Jump Squat
reps 10
Tempo fast
Rest 1-2 minutes
An explosive leg exercise that emphasizes jumping through the transverse plane
Set Reps Tempo Rest
1 10 Fast 1-2 minutes (h:m:s)
2 10 Fast 1-2 minutes (h:m:s)
3 10 Fast 1-2 minutes (h:m:s)

Superset x 3

LLT
KB Deadlift
reps 6-8
load heavy
Tempo controlled
Set Reps Load Tempo
1 6-8 Heavy Controlled
2 6-8 Heavy Controlled
3 6-8 Heavy Controlled
LLT
Runner’s Hinge Ball Knee Drive
reps 10
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 10 Controlled 1-2 minutes (h:m:s)
2 10 Controlled 1-2 minutes (h:m:s)
3 10 Controlled 1-2 minutes (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Recover after your workout

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Hold
1 30 seconds h:m:s 30 seconds h:m:s
2 30 seconds h:m:s 30 seconds h:m:s
GAR ULT
RP – Kneeling Sky Breathing
Stretch for the quads/front hips and is a restful pose.
Set Time Hold
1 30seconds h:m:s 30seconds h:m:s
2 30seconds h:m:s 30seconds h:m:s