LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Warmup Block

Horizontal

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block

Horizontal

Crab Single Leg Squat 1 x 8

Set	reps
1	8

Quickie Hip Foam Roll 1 x 60s

Set	time
1	60s

Self-Massage: Foam Roll Lat 1 x 60s

Set	reps
1	60s

Child’s Pose to Cobra 1 x 8

Set	reps
1	8

DB Multi-planar Lunge with Reaches 1 x 8

Set	reps
1	8

Big Toe Corkscrew Monster Band Squat 1 x 10

Set	reps
1	10

MB Rotational Wall Ward 1 x 6

Set	reps
1	6

Eye Tracking Rotational Jump 1 x 6

Set	reps
1	6

Workout Blocks

Working Block

Horizontal

Total Body Strength Endurance 1

Circuit x 2

Elevated 1 Arm Plank with Reach 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

KB Goblet Sumo Squat 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

Push Up 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

DB Bentover Row 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

Side Lunge 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

DB Scaption 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

DB Alt Arm Curls 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

KB SL RDL 2 x 20

Set	reps	load	Tempo	Rest
1	20	light	controlled	15s
2	20	light	controlled	15s

Cool Down

Horizontal

Self-Massage: Neck 1 x 60s

Set	time
1	60s

Prone T-Spine Rotation 1 x 5

Set	reps
1	5

Supine Slide Hip Decouple 1 x 10

Set	reps
1	10

Horizontal

TWF – Endurance Strength for Upper and Lower Body

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Today we'll go back to building muscle in the arms and legs.

Warm-Up Blocks

Warmup Block
Horizontal Loading

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

Set	Reps
1	8

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

UMT
Quickie Hip Foam Roll

Set	Time
1	60s h:m:s

ULT
Self-Massage: Foam Roll Lat

Set	Reps
1	60s

ULT
Child’s Pose to Cobra

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
DB Multi-planar Lunge with Reaches

Set	Reps
1	8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
Big Toe Corkscrew Monster Band Squat

Set	Reps
1	10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
MB Rotational Wall Ward

Set	Reps
1	6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump

Set	Reps
1	6

STIMULATION - Intended to stimulate sensory-motor responses

Workout Blocks

Working Block
Horizontal Loading

Total Body Strength Endurance 1
Circuit x 2

Here we go longer (more reps) with each exercise and take just 15 seconds of rest in between. Go as light as you need to keep your form tight, but use enough weight so those last few reps are very challenging.

ULT
Elevated 1 Arm Plank with Reach

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

LLT
KB Goblet Sumo Squat

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

ULT
Push Up

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

LLT
DB Bentover Row

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

UMT
Side Lunge

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

LLT
DB Scaption

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

LLT
DB Alt Arm Curls

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

LLT
KB SL RDL

reps 20

load light

Tempo controlled

Rest 15s

Set	Reps	Load	Tempo	Rest
1	20	Light	Controlled	15s (h:m:s)
2	20	Light	Controlled	15s (h:m:s)

Cool Down
Horizontal Loading

LAR
Self-Massage: Neck

"How-To" self-massage for the Neck

Set	Time
1	60s h:m:s

UMT
Prone T-Spine Rotation

Set	Reps
1	5

LAR ULT
Supine Slide Hip Decouple

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Horizontal Loading

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block Horizontal Loading

ULT Crab Single Leg Squat

UMT Quickie Hip Foam Roll

ULT Self-Massage: Foam Roll Lat

ULT Child’s Pose to Cobra

LMT DB Multi-planar Lunge with Reaches

LLT Big Toe Corkscrew Monster Band Squat

LMT MB Rotational Wall Ward

UMT Eye Tracking Rotational Jump

Workout Blocks

Working Block Horizontal Loading

Total Body Strength Endurance 1 Circuit x 2

ULT Elevated 1 Arm Plank with Reach reps 20 load light Tempo controlled Rest 15s

LLT KB Goblet Sumo Squat reps 20 load light Tempo controlled Rest 15s

ULT Push Up reps 20 load light Tempo controlled Rest 15s

LLT DB Bentover Row reps 20 load light Tempo controlled Rest 15s

UMT Side Lunge reps 20 load light Tempo controlled Rest 15s

LLT DB Scaption reps 20 load light Tempo controlled Rest 15s

LLT DB Alt Arm Curls reps 20 load light Tempo controlled Rest 15s

LLT KB SL RDL reps 20 load light Tempo controlled Rest 15s

Cool Down Horizontal Loading

LAR Self-Massage: Neck

UMT Prone T-Spine Rotation

LAR ULT Supine Slide Hip Decouple

Horizontal Loading

Warmup Block
Horizontal Loading

AHHPS - 7-Step Prep 4Q Whole Body Warmup Block
Horizontal Loading

ULT
Crab Single Leg Squat

UMT
Quickie Hip Foam Roll

ULT
Self-Massage: Foam Roll Lat

ULT
Child’s Pose to Cobra

LMT
DB Multi-planar Lunge with Reaches

LLT
Big Toe Corkscrew Monster Band Squat

LMT
MB Rotational Wall Ward

UMT
Eye Tracking Rotational Jump

Working Block
Horizontal Loading

Total Body Strength Endurance 1
Circuit x 2

ULT
Elevated 1 Arm Plank with Reach

reps 20

load light

Tempo controlled

Rest 15s

LLT
KB Goblet Sumo Squat

reps 20

load light

Tempo controlled

Rest 15s

ULT
Push Up

reps 20

load light

Tempo controlled

Rest 15s

LLT
DB Bentover Row

reps 20

load light

Tempo controlled

Rest 15s

UMT
Side Lunge

reps 20

load light

Tempo controlled

Rest 15s

LLT
DB Scaption

reps 20

load light

Tempo controlled

Rest 15s

LLT
DB Alt Arm Curls

reps 20

load light

Tempo controlled

Rest 15s

LLT
KB SL RDL

reps 20

load light

Tempo controlled

Rest 15s

Cool Down
Horizontal Loading

LAR
Self-Massage: Neck

UMT
Prone T-Spine Rotation

LAR ULT
Supine Slide Hip Decouple