LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Giant Set x 1
Child’s Pose to Cobra
Set time Tempo
1 1 minute controlled
Prone Rotation to Rotational 1/2 Kneel
Set time Tempo
1 1 minute controlled
DB Toe Sweeps
Set time load Tempo
1 1 minute light controlled
DB Multi-planar Lunge with Reaches
Set time load Tempo
1 1' light controlled
Workout Blocks
Back Superset #1
Superset x 3
Lat Pulldown Wide Grip
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
3 6-8 heavy controlled 0-20 sec
Band Transverse and Lateral Lunge with 1-Arm Row
Set reps load Tempo Rest
1 10e side light fast 1-2 min
2 10e side light fast 1-2 min
3 10e side light fast 1-2 min
Legs Superset #1
Superset x 3
BB Front Squat Wide Stance
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
3 6-8 heavy controlled 0-20 sec
ViPR PRO Shuffle Tilt COD
Set reps load Tempo Rest
1 10e side moderate fast 1-2 min
2 10e side moderate fast 1-2 min
3 10e side moderate fast 1-2 min
Back Superset #2
Superset x 3
Neutral Grip Pull Up
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
3 6-8 heavy controlled 0-20 sec
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10e side controlled 1-2 min
2 10e side controlled 1-2 min
3 10e side controlled 1-2 min
Legs Superset #2
Superset x 3
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
3 6-8 heavy controlled 0-20 sec
ViPR PRO Transverse Steering Wheel to SL Landing
Set reps load Tempo Rest
1 8-10e side moderate controlled 1-2 min
2 8-10e side moderate controlled 1-2 min
3 8-10e side moderate controlled 1-2 min
Cool Down Blocks
Cool Down Block
Horizontal
Weighted Belly Breathing
Set time
1 1-2 minutes

AM Strength Endurance Back and Legs

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

This workout is designed for Strength Endurance for the Back and Legs. It consists of a 4Q mobility warm-up, 4 sets of Supersets (alternating Back/Leg Supersets). Three rounds of each Superset with 1-2 minute rest bouts between Supersets, ending with some relaxing belly breathing to return the body to a parasympathetic state.

Warm-Up Blocks

Warmup Block
Giant Set x 1

ULT
Child’s Pose to Cobra
time 1 minute
Tempo controlled
Set Time Tempo
1 1 minute h:m:s Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
time 1 minute
Tempo controlled
Set Time Tempo
1 1 minute h:m:s Controlled
LLT
DB Toe Sweeps
time 1 minute
load light
Tempo controlled
Set Time Load Tempo
1 1 minute h:m:s Light Controlled
LMT
DB Multi-planar Lunge with Reaches
time 1'
load light
Tempo controlled
Set Time Load Tempo
1 1' h:m:s Light Controlled

Workout Blocks

Back Superset #1
Superset x 3

LLT
Lat Pulldown Wide Grip
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
3 6-8 Heavy Controlled 0-20 sec (h:m:s)
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 10e side
load light
Tempo fast
Rest 1-2 min
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps Load Tempo Rest
1 10e side Light Fast 1-2 min (h:m:s)
2 10e side Light Fast 1-2 min (h:m:s)
3 10e side Light Fast 1-2 min (h:m:s)

Legs Superset #1
Superset x 3

LLT
BB Front Squat Wide Stance
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
3 6-8 Heavy Controlled 0-20 sec (h:m:s)
LMT
ViPR PRO Shuffle Tilt COD
reps 10e side
load moderate
Tempo fast
Rest 1-2 min
Enhances bottom to top coordination and develops transverse plane agility under load.
Set Reps Load Tempo Rest
1 10e side Moderate Fast 1-2 min (h:m:s)
2 10e side Moderate Fast 1-2 min (h:m:s)
3 10e side Moderate Fast 1-2 min (h:m:s)

Back Superset #2
Superset x 3

ULT
Neutral Grip Pull Up
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
3 6-8 Heavy Controlled 0-20 sec (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10e side
Tempo controlled
Rest 1-2 min
Set Reps Tempo Rest
1 10e side Controlled 1-2 min (h:m:s)
2 10e side Controlled 1-2 min (h:m:s)
3 10e side Controlled 1-2 min (h:m:s)

Legs Superset #2
Superset x 3

LLT
BB Deadlift Neutral Stance
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
3 6-8 Heavy Controlled 0-20 sec (h:m:s)
LMT
ViPR PRO Transverse Steering Wheel to SL Landing
reps 8-10e side
load moderate
Tempo controlled
Rest 1-2 min
Develops total body coordination and enhances neuromuscular control in the transverse plane while under load.
Set Reps Load Tempo Rest
1 8-10e side Moderate Controlled 1-2 min (h:m:s)
2 8-10e side Moderate Controlled 1-2 min (h:m:s)
3 8-10e side Moderate Controlled 1-2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LLT
Weighted Belly Breathing
Set Time
1 1-2 minutes h:m:s