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

Thomas – 4Q Hypertrophy Example

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

For Testing purposes

Warm-Up Blocks

4Q Hypertrophy Exercises
Horizontal Loading

LLT
DB Bench Press
Set Reps
1 10
UMT
Bulgarian Squat with Medial Reach
Set Reps
1 10
ULT
3-Count Prisoner Split Hold
Develop agility and neuromuscular control at impact.
Set Reps
1 10
ULT
Push Up
Set Reps
1 10

Workout Blocks

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time
1 1 min h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1 min h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 1-2
UMT
Elevated Underswitch
Set Reps
1 1-2
LLT
DB Scaption
Set Reps Load Tempo
1 1-2 Light Controlled

Breathe out all your air with each breath

LMT
Z Sit KB Waiters Sit Up
Set Reps
1 1-2
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 1-2
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 1-2
LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 1-2
LMT
Band Bow and Arrow Quick Release
Set Reps
1 1-2
Rub and Scrub Sternum/Clavicle
Set Time
1 1-2 h:m:s

Cool Down Blocks

Cool Down Block
Superset x 1

ULT
Squat to Forward Lunge with Anterior LPHC Stretch
reps 10
Set Reps
1 10
LLT
Loaded Belly Breathing
time 1 min
Set Time
1 1 min h:m:s