Set	reps	0	Tempo
1	5 Reps Per Progression		controlled

Set	reps	Tempo
1	25	controlled

Set	reps	load	Tempo	Rest
1	15	light	controlled	30 Seconds
2	15	light	controlled	30 Seconds

Set	reps	intensity	Tempo	Rest
1	15	50%	controlled	60-120 Seconds
2	15	75%	controlled	60-120 Seconds
3	15	95%	controlled	60-120 Seconds
4	15	95%	controlled	60-120 Seconds
5	15	95%	controlled	60-120 Seconds

Set	reps	intensity	Tempo	Rest
1	15	45 lbs. (Empty Bar)	controlled	60 Seconds
2	15	45 lbs. (Empty Bar)	controlled	60 Seconds
3	12	50%	controlled	60 Seconds
4	2	50%	explosive	30 Seconds
5	2	50%	explosive	30 Seconds
6	12	75%	explosive	60-120 Seconds
7	12	95%	explosive	60-120 Seconds
8	12	95%	explosive	60-120 Seconds
9	12	95%	explosive	60-120 Seconds

Set	reps	intensity	Tempo	Rest
1	15	70%	controlled	60 Seconds
2	12	85%	controlled	60 Seconds
3	12	95%	controlled	60-120 Seconds
4	12	95%	controlled	60-120 Seconds
5	12	95%	controlled	60-120 Seconds

Set	reps	intensity	Tempo	Rest
1	20	85%	controlled	60 Seconds
2	20	85%	controlled	60 Seconds
3	20	85%	controlled	60 Seconds

Set	reps	intensity	Tempo	Rest
1	15	60%	controlled	60 Seconds
2	15	80%	controlled	60 Seconds
3	15	90%	controlled	60 Seconds
4	15	90%	controlled	60 Seconds
5	15	90%	controlled	60 Seconds

Maria Push + Pull: Day B

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Dynamic Warm-Up
Horizontal Loading

Dynamic Warm-Up

LAR
Stretch – Arm Circles

Set	Reps
1	20 Each Arm

ULT
Toe Touch Progression

Set	Reps	Tempo
1	5 Reps Per Progression	Controlled

LLT
Band Pull Aparts

Set	Reps
1	15

ULT
Foam Roll Lats [MC]

Set	Reps
1	25 Seconds Per Side

ULT
Resistance Band Shoulder Rotation [MC]

Set	Reps
1	15

Constant tension in the band throughout the whole movement.

UMT
Prone T-Spine Rotation

Set	Reps
1	10 Each Side (Alternating)

LLT
Bodyweight Squat

- Breathing: before descent, inhale deeply using the diaphragm to brace torso. Hold breath during descent and hold. Slowly exhale on ascent. - Maintain full foot contact with the floor, “tripod,” but emphasize placing weight in the heel. - Hold arms out in front at shoulder height. - Hip Abduction: Externally rotate knees via glute recruitment. Maintain knees path over big and 2nd toes. - Depth: Femurs to parallel. - Ascent: Focus on driving hips up and forward. - Foot placement: Hip/Shoulder width apart, feet slightly turned out (Less or equal to 15 degrees) Heel elevation as needed.

Set	Reps	Tempo
1	25	Controlled

LLT
Band Resisted Good Morning

Set	Reps	Load	Tempo	Rest
1	15	Light	Controlled	30 Seconds (h:m:s)
2	15	Light	Controlled	30 Seconds (h:m:s)

Workout Blocks

Maria Push + Pull: Day B
Horizontal Loading

Chest & Triceps

LLT
Seated Cable Row

Seated Cable Row

Set	Reps	Intensity	Tempo	Rest
1	15	50% RPE	Controlled	60-120 Seconds (h:m:s)
2	15	75% RPE	Controlled	60-120 Seconds (h:m:s)
3	15	95% RPE	Controlled	60-120 Seconds (h:m:s)
4	15	95% RPE	Controlled	60-120 Seconds (h:m:s)
5	15	95% RPE	Controlled	60-120 Seconds (h:m:s)

Use a narrow grip, neutral wrist cable attachment.

LLT
Deadlift – Sumo, Barbell

Set	Reps	Intensity	Tempo	Rest
1	15	45 Lbs. (Empty Bar) RPE	Controlled	60 Seconds (h:m:s)
2	15	45 Lbs. (Empty Bar) RPE	Controlled	60 Seconds (h:m:s)
3	12	50% RPE	Controlled	60 Seconds (h:m:s)
4	2	50% RPE	Explosive	30 Seconds (h:m:s)
5	2	50% RPE	Explosive	30 Seconds (h:m:s)
6	12	75% RPE	Explosive	60-120 Seconds (h:m:s)
7	12	95% RPE	Explosive	60-120 Seconds (h:m:s)
8	12	95% RPE	Explosive	60-120 Seconds (h:m:s)
9	12	95% RPE	Explosive	60-120 Seconds (h:m:s)

LLT
Assisted Dips

Assisted Dips

Set	Reps	Intensity	Tempo	Rest
1	15	70% RPE	Controlled	60 Seconds (h:m:s)
2	12	85% RPE	Controlled	60 Seconds (h:m:s)
3	12	95% RPE	Controlled	60-120 Seconds (h:m:s)
4	12	95% RPE	Controlled	60-120 Seconds (h:m:s)
5	12	95% RPE	Controlled	60-120 Seconds (h:m:s)

LLT
Triceps Pushdown – Cable

Set	Reps	Intensity	Tempo	Rest
1	20	85% RPE	Controlled	60 Seconds (h:m:s)
2	20	85% RPE	Controlled	60 Seconds (h:m:s)
3	20	85% RPE	Controlled	60 Seconds (h:m:s)

LLT
Cable Reverse Grip Bicep Curl

Set	Reps	Intensity	Tempo	Rest
1	15	60% RPE	Controlled	60 Seconds (h:m:s)
2	15	80% RPE	Controlled	60 Seconds (h:m:s)
3	15	90% RPE	Controlled	60 Seconds (h:m:s)
4	15	90% RPE	Controlled	60 Seconds (h:m:s)
5	15	90% RPE	Controlled	60 Seconds (h:m:s)

Warm-Up Blocks

Dynamic Warm-Up Horizontal Loading

LAR Stretch – Arm Circles

ULT Toe Touch Progression

LLT Band Pull Aparts

ULT Foam Roll Lats [MC]

ULT Resistance Band Shoulder Rotation [MC]

UMT Prone T-Spine Rotation

LLT Bodyweight Squat

LLT Band Resisted Good Morning