LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Warm-Up Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set time
1 20s each
Prone Towel Pull Apart
Set reps
1 10
Elevated Prone Squat to Mini Cobra
Set reps
1 10
Elevated Underswitch
Set reps
1 10
Lateral Lunge with Lateral Knee Ward
Set reps
1 10
Band Bow and Arrow Quick Release
Set reps load Tempo
1 5 each side moderate explosive
Body Clapping – Rib Cage/Arm Pits
Set time
1 30s
Workout Blocks
4Q-Giant Set Back / Core
Giant Set x 5
KB Staggered 1A B.O. Row
Set reps load Tempo Rest
1 6-8 each heavy controlled 15s
2 6-8 each heavy controlled 15s
3 6-8 each heavy controlled 15s
4 6-8 each heavy controlled 15s
5 6-8 each heavy controlled 15s
Elevated Plank extension / Cobra
Set reps Tempo Rest
1 10 controlled 15s
2 10 controlled 15s
3 10 controlled 15s
4 10 controlled 15s
5 10 controlled 15s
ViPR PRO Back to Side Step Wide Shift
Set reps load Tempo Rest
1 6-8 each side moderate controlled 15s
2 6-8 each side moderate controlled 15s
3 6-8 each side moderate controlled 15s
4 6-8 each side moderate controlled 15s
5 6-8 each side moderate controlled 15s
Elevated Bridges Rotational 1A Reach
Set reps Tempo Rest
1 10 controlled 15s
2 10 controlled 15s
3 10 controlled 15s
4 10 controlled 15s
5 10 controlled 15s
Cool Down Blocks
Cool Down Block
Horizontal
Restore Childs Pose Lat Reach
Set time Rest
1 40s each side 20s
Side Lying 90-90
Set time Tempo Rest
1 40s each sided controlled 20
Wall Hip Hinge RP
Set reps Tempo Rest
1 40s (Toes Outward) controlled 20s
2 40s (Toes inward) controlled 20s

GH-4Q Strength / Hypertrophy / WBI

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

This session focuses on Hypertrophy using a 4Q GIANT SET as main segment.
Muscles involved would be mostly the Posterior Group, working on Push/Pull strength development as well as Tissue size enhancement.
4Q GIANT SET breakdown: 4-5 Rounds
4 Drills ( 1 of each quadrant )
10 reps each drill ( or 5 per side )
15s transition in between exercises
1 minute rest in between Giant Set ( or 2m max if necessary)

Warm-Up Blocks

7-Step Warm-Up Block
Horizontal Loading

7-Step Warm up

Rub and Scrub Sternum/Clavicle
Set Time
1 20s each h:m:s
ULT
Prone Towel Pull Apart
Set Reps
1 10

Forced inhalation
5s hold

ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 10
UMT
Elevated Underswitch
Set Reps
1 10
UMT
Lateral Lunge with Lateral Knee Ward
Set Reps
1 10

Forced exhalation
hold 5s

LMT
Band Bow and Arrow Quick Release
Set Reps Load Tempo
1 5 each side Moderate Explosive
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time
1 30s h:m:s

Workout Blocks

4Q-Giant Set Back / Core
Giant Set x 5

4Q Giant set (4 drills Circuit Style)
Load: 70-85% of 1RM (Moderate)
BOSU Elite, ViPRPRO and KB can be replace for other tools
15s in between exercises
1 min rest in between Giant sets

LLT
KB Staggered 1A B.O. Row
reps 6-8 each
load heavy
Tempo controlled
Rest 15s
Hip Hinged Keep back Long and Flat Anti-rotation
Set Reps Load Tempo Rest
1 6-8 each Heavy Controlled 15s (h:m:s)
2 6-8 each Heavy Controlled 15s (h:m:s)
3 6-8 each Heavy Controlled 15s (h:m:s)
4 6-8 each Heavy Controlled 15s (h:m:s)
5 6-8 each Heavy Controlled 15s (h:m:s)
ULT
Elevated Plank extension / Cobra
reps 10
Tempo controlled
Rest 15s
Flexion and extension of Hips and Shoulders Small RoM before Large RoM
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)
2 10 Controlled 15s (h:m:s)
3 10 Controlled 15s (h:m:s)
4 10 Controlled 15s (h:m:s)
5 10 Controlled 15s (h:m:s)
LMT
ViPR PRO Back to Side Step Wide Shift
reps 6-8 each side
load moderate
Tempo controlled
Rest 15s
Load: Medium Maintain Long Spine Initiate movement at the hip Reach out with Scapula Regresion: Neutral Grip, Lighter
Set Reps Load Tempo Rest
1 6-8 each side Moderate Controlled 15s (h:m:s)
2 6-8 each side Moderate Controlled 15s (h:m:s)
3 6-8 each side Moderate Controlled 15s (h:m:s)
4 6-8 each side Moderate Controlled 15s (h:m:s)
5 6-8 each side Moderate Controlled 15s (h:m:s)
UMT
Elevated Bridges Rotational 1A Reach
reps 10
Tempo controlled
Rest 15s
Push Hips towards the sky Reach with scapula Dig with feet into the base of support
Set Reps Tempo Rest
1 10 Controlled 15s (h:m:s)
2 10 Controlled 15s (h:m:s)
3 10 Controlled 15s (h:m:s)
4 10 Controlled 15s (h:m:s)
5 10 Controlled 15s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Use Parasympathetic breath during this block (4 or less Breath per minute)

GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time Rest
1 40s each side h:m:s 20s (h:m:s)
UMT
Side Lying 90-90
Set Time Tempo Rest
1 40s each sided h:m:s Controlled 20 (h:m:s)
GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Reps Tempo Rest
1 40s (Toes Outward) Controlled 20s (h:m:s)
2 40s (Toes inward) Controlled 20s (h:m:s)

First set: Externally rotated ( Toes pointing out )
Second set: Internally rotated (Toes pointing in )