Set	time
1	30 seconds each side

Set	time
1	10 steps each side

Set	reps	load	Tempo	Rest
1	12 Each Side	moderate	controlled	60 seconds
2	12 Each Side	moderate	controlled	60 seconds
3	12 Each Side	moderate	controlled	60 seconds

Set	reps	Rest
1	12 each side	60 seconds
2	12 each side	60 seconds
3	12 each side	60 seconds

Set	reps	load	Rest
1	10 each side	moderate	60 seconds
2	10 each side	moderate	60 seconds
3	10 each side	moderate	60 seconds

Set	reps	load	Rest
1	12-15 Each SIde	moderate	60 seconds
2	12-15 Each SIde	moderate	60 seconds

Set	reps	load	Rest
1	20	light	60 seconds
2	20	light	60 seconds

Set	reps	Tempo
1	10	controlled
2	10	controlled

Set	reps	Tempo
1	10	slow
2	10	slow

Set	reps	Tempo
1	10	controlled
2	10	controlled

Week 5 Muscle Strength- Posterior-Endurance

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

7 Step Ankle/ Hip Warm up
Horizontal Loading

Run through this 2x. Perfect prep for hips and ankles with workout today . Should take 10-12 min with minimal breaks in between exercises.

UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

Set	Time
1	30 seconds each side h:m:s

ULT
Big Toe Corkscrew SL Anterior Reach

Set	Reps
1	5 each side

ULT
Box Supported Anterior Shift with OverHead Reach

1. Use a box, bench or chair that is about knee height or taller. 2. Place Foot in center of box 3. Drive Arms and reach as you Drive hips Forward in rocking motion

Set	Reps
1	10 each side

UMT
Quadruped Medial Hip Stretch w/ Rotation

Set	Reps
1	10 Each side

LLT
Hip Bridge with Abduction

Activation for the Glutes

Set	Reps
1	10

LLT
Ankle Band Walks

Set	Time
1	10 steps each side h:m:s

UMT
Eye Tracking Rotational Jump

Set	Reps
1	5 each side

Posterior Hip Strength
Tri-Set x 3

This Block is all LLT. Focused on single leg loading. Keep the load moderate since you are working on Endurance.

LLT
KB Staggered Deadlift

reps 12 Each Side

load moderate

Tempo controlled

Rest 60 seconds

Set	Reps	Load	Tempo	Rest
1	12 Each Side	Moderate	Controlled	60 seconds (h:m:s)
2	12 Each Side	Moderate	Controlled	60 seconds (h:m:s)
3	12 Each Side	Moderate	Controlled	60 seconds (h:m:s)

LLT
ViPR PRO Offset Reverse Lunge

reps 12 each side

0

Rest 60 seconds

Set	Reps	Rest
1	12 each side	60 seconds (h:m:s)
2	12 each side	60 seconds (h:m:s)
3	12 each side	60 seconds (h:m:s)

LLT
KB Bulgarian Split Squat

reps 10 each side

load moderate

Rest 60 seconds

Set	Reps	Load	Rest
1	10 each side	Moderate	60 seconds (h:m:s)
2	10 each side	Moderate	60 seconds (h:m:s)
3	10 each side	Moderate	60 seconds (h:m:s)

Pull Finisher
Superset x 2

This Block we are keeping simple with a Super Set for a finisher. Choose a weight manageable to control for the higher rep range.

LMT
DB Lawnmower Row

reps 12-15 Each SIde

load moderate

Rest 60 seconds

Set	Reps	Load	Rest
1	12-15 Each SIde	Moderate	60 seconds (h:m:s)
2	12-15 Each SIde	Moderate	60 seconds (h:m:s)

LLT
Lat Pulldown Wide Grip

reps 20

load light

Rest 60 seconds

Set	Reps	Load	Rest
1	20	Light	60 seconds (h:m:s)
2	20	Light	60 seconds (h:m:s)

Workout Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps	Tempo
1	10	Slow
2	10	Slow

LMT
ViPR PRO Side Lunge with Forward Tilt breathing

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Warm-Up Blocks

7 Step Ankle/ Hip Warm up Horizontal Loading

UMT [J] – ACTIVATION: Rub & Scrub (Ankle, Knee)

ULT Big Toe Corkscrew SL Anterior Reach

ULT Box Supported Anterior Shift with OverHead Reach

UMT Quadruped Medial Hip Stretch w/ Rotation

LLT Hip Bridge with Abduction

LLT Ankle Band Walks

UMT Eye Tracking Rotational Jump

Posterior Hip Strength Tri-Set x 3

LLT KB Staggered Deadlift reps 12 Each Side load moderate Tempo controlled Rest 60 seconds

LLT ViPR PRO Offset Reverse Lunge reps 12 each side 0 Rest 60 seconds

LLT KB Bulgarian Split Squat reps 10 each side load moderate Rest 60 seconds

Pull Finisher Superset x 2

LMT DB Lawnmower Row reps 12-15 Each SIde load moderate Rest 60 seconds

LLT Lat Pulldown Wide Grip reps 20 load light Rest 60 seconds