LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

No Themes Assigned

7 Step Prep T-Spine

Machine Concept 2 Rower 1 x 5min

Set	time
1	5min

Seated Overhead Hand Iso Warding 1 x 5

Set	reps
1	5

Lying Extension with Lateral Flexion 1 x 10

Set	reps
1	10

Prone T-Spine Rotation 1 x 5

Set	reps
1	5

Elevated Underswitch 1 x 10

Set	reps
1	10

Alternating Forward Lunge Wall Push 1 x 10

Set	reps
1	10

Eye Tracking Rotational Jump 1 x 10

Set	reps
1	10

Tall Kneeling Wide Grip Lat Pulldown 4 x 15

Set	reps	load	Tempo	Rest
1	15	moderate	controlled	60sec
2	15	moderate	controlled	60sec
3	15	moderate	controlled	60sec
4	15	moderate	controlled	60sec

Walking Lunge with Med Ball Rotation 4 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	60sec
2	20	light	controlled	60sec
3	20	light	controlled	60sec
4	20	light	controlled	60sec

Lateral Crawl to Push Up 4 x 10

Set	reps	load	Tempo	Rest
1	10	moderate	controlled	60sec
2	10	moderate	controlled	60sec
3	10	moderate	controlled	60sec
4	10	moderate	controlled	60sec

Med Ball Slam 4 x 5

Set	reps	load	Tempo	Rest
1	5	heavy	controlled	3min
2	5	heavy	controlled	3min
3	5	heavy	controlled	3min
4	5	heavy	controlled	3min

Total Body Friday Finisher

Workout

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 Step Prep T-Spine
Horizontal Loading

LLT
Machine Concept 2 Rower

Set	Time
1	5min h:m:s

ULT
Seated Overhead Hand Iso Warding

Set	Reps
1	5

UMT
Lying Extension with Lateral Flexion

Set	Reps
1	10

UMT
Prone T-Spine Rotation

Set	Reps
1	5

UMT
Elevated Underswitch

Set	Reps
1	10

ULT
Alternating Forward Lunge Wall Push

Set	Reps
1	10

UMT
Eye Tracking Rotational Jump

Set	Reps
1	10

Workout Blocks

Giant Set x 4

LLT
Tall Kneeling Wide Grip Lat Pulldown

reps 15

load moderate

Tempo controlled

Rest 60sec

Set	Reps	Load	Tempo	Rest
1	15	Moderate	Controlled	60sec (h:m:s)
2	15	Moderate	Controlled	60sec (h:m:s)
3	15	Moderate	Controlled	60sec (h:m:s)
4	15	Moderate	Controlled	60sec (h:m:s)

LMT
Walking Lunge with Med Ball Rotation

reps 20

load light

Tempo controlled

Rest 60sec

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	60sec (h:m:s)
2	20	Light	Controlled	60sec (h:m:s)
3	20	Light	Controlled	60sec (h:m:s)
4	20	Light	Controlled	60sec (h:m:s)

UMT
Lateral Crawl to Push Up

reps 10

load moderate

Tempo controlled

Rest 60sec

Set	Reps	Load	Tempo	Rest
1	10	Moderate	Controlled	60sec (h:m:s)
2	10	Moderate	Controlled	60sec (h:m:s)
3	10	Moderate	Controlled	60sec (h:m:s)
4	10	Moderate	Controlled	60sec (h:m:s)

LLT
Med Ball Slam

reps 5

load heavy

Tempo controlled

Rest 3min

Set	Reps	Load	Tempo	Rest
1	5	Heavy	Controlled	3min (h:m:s)
2	5	Heavy	Controlled	3min (h:m:s)
3	5	Heavy	Controlled	3min (h:m:s)
4	5	Heavy	Controlled	3min (h:m:s)