LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Total Body Dynamic Warm Up
Horizontal
Upward Downward Dog
Set reps Tempo
1 1 min controlled
World’s Greatest Stretch
Set reps Tempo
1 1 min controlled
DB OH Reach with Step
Set reps
1 1 min
DB Toe Sweeps
Set reps Tempo
1 1 min controlled
DB Multi-planar Lunge with Reaches
Set reps Tempo
1 1 min controlled
Drop Squats
Set reps Tempo
1 5 reps controlled
Rotating Leg Swings
Set reps Tempo
1 1 min controlled
Loaded Kneeling Type 2 Stretches
Set reps Tempo
1 1 min controlled
Workout Blocks
Legs Superset
Superset x 3
BB Split Front Squat
Set reps load Tempo Rest
1 5-8 each side heavy controlled 20+
2 5-8 each side heavy controlled 20+
3 5-8 each side heavy controlled 20+
Landmine T Lunge
Set reps load Tempo Rest
1 10-20 each side moderate controlled 60 sec
2 10-20 each side moderate controlled 60 sec
3 10-20 each side moderate controlled 60 sec
Back Superset
Superset x 3
BB Wide Stance Bentover Row
Set reps load Tempo Rest
1 5-8 heavy controlled 20+
2 5-8 heavy controlled 20+
3 5-8 heavy controlled 20+
Suspended 1Arm Row w/ Rotation
Set reps load Tempo Rest
1 10-20 each side light controlled 60 sec
2 10-20 each side light controlled 60 sec
3 10-20 each side light controlled 60 sec
Chest Superset
Superset x 3
DB Incline Press
Set reps load Tempo Rest
1 5-8 heavy controlled 20+
2 5-8 heavy controlled 20+
3 5-8 heavy controlled 20+
Lateral Crawl to Push Up
Set reps load Tempo Rest
1 10-20 moderate controlled 60 sec
2 10-20 moderate controlled 60 sec
3 10-20 moderate controlled 60 sec
Cool Down Blocks
Restorative Pose
Horizontal
Double Leg Restorative Pose
Set time intensity
1 2-3 min 1-2

Total Body Day Strength Endurance Supersets

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

This is a total body workout session using Supersets to improve your muscular endurance. Perform the first exercise of each superset for the desired number of repetitions, rest for 20 seconds and then perform the next exercise in the superset for the desired number of repetitions. Rest for the indicated time, and repeat a further 2 to 3 times before moving to the next superset.
Always start with the warm up and end with the cooldown.

Warm-Up Blocks

Total Body Dynamic Warm Up
Horizontal Loading

LAR ULT
Upward Downward Dog
Set Reps Tempo
1 1 min Controlled
UMT
World’s Greatest Stretch
Set Reps Tempo
1 1 min Controlled
LLT
DB OH Reach with Step
Set Reps
1 1 min
LLT
DB Toe Sweeps
Set Reps Tempo
1 1 min Controlled
LMT
DB Multi-planar Lunge with Reaches
Set Reps Tempo
1 1 min Controlled
ULT
Drop Squats
Set Reps Tempo
1 5 reps Controlled
UMT
Rotating Leg Swings
Set Reps Tempo
1 1 min Controlled
LMT
Loaded Kneeling Type 2 Stretches
Set Reps Tempo
1 1 min Controlled

Workout Blocks

Legs Superset
Superset x 3

Perform the first exercise of each superset for the desired number of repetitions, rest for 20 seconds and then perform the next exercise in the superset for the desired number of repetitions. Rest for the indicated time, and repeat a further 2 to 3 times before moving to the next superset.

LLT
BB Split Front Squat
reps 5-8 each side
load heavy
Tempo controlled
Rest 20+
Set Reps Load Tempo Rest
1 5-8 each side Heavy Controlled 20+ (h:m:s)
2 5-8 each side Heavy Controlled 20+ (h:m:s)
3 5-8 each side Heavy Controlled 20+ (h:m:s)
LMT
Landmine T Lunge
reps 10-20 each side
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10-20 each side Moderate Controlled 60 sec (h:m:s)
2 10-20 each side Moderate Controlled 60 sec (h:m:s)
3 10-20 each side Moderate Controlled 60 sec (h:m:s)

Back Superset
Superset x 3

Perform the first exercise of each superset for the desired number of repetitions, rest for 20 seconds and then perform the next exercise in the superset for the desired number of repetitions. Rest for the indicated time, and repeat a further 2 to 3 times before moving to the next superset.

LLT
BB Wide Stance Bentover Row
reps 5-8
load heavy
Tempo controlled
Rest 20+
Set Reps Load Tempo Rest
1 5-8 Heavy Controlled 20+ (h:m:s)
2 5-8 Heavy Controlled 20+ (h:m:s)
3 5-8 Heavy Controlled 20+ (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10-20 each side
load light
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10-20 each side Light Controlled 60 sec (h:m:s)
2 10-20 each side Light Controlled 60 sec (h:m:s)
3 10-20 each side Light Controlled 60 sec (h:m:s)

Chest Superset
Superset x 3

Perform the first exercise of each superset for the desired number of repetitions, rest for 20 seconds and then perform the next exercise in the superset for the desired number of repetitions. Rest for the indicated time, and repeat a further 2 to 3 times before moving to the next superset.

LLT
DB Incline Press
reps 5-8
load heavy
Tempo controlled
Rest 20+
Set Reps Load Tempo Rest
1 5-8 Heavy Controlled 20+ (h:m:s)
2 5-8 Heavy Controlled 20+ (h:m:s)
3 5-8 Heavy Controlled 20+ (h:m:s)
UMT
Lateral Crawl to Push Up
reps 10-20
load moderate
Tempo controlled
Rest 60 sec
Set Reps Load Tempo Rest
1 10-20 Moderate Controlled 60 sec (h:m:s)
2 10-20 Moderate Controlled 60 sec (h:m:s)
3 10-20 Moderate Controlled 60 sec (h:m:s)

Cool Down Blocks

Restorative Pose
Horizontal Loading

Slow deep breathing

UMT
Double Leg Restorative Pose
Set Time Intensity
1 2-3 min h:m:s 1-2 RPE