LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AM 4Q Warm-up Day 1
Giant Set x 1
Child’s Pose to Cobra
Set reps Tempo
1 6 controlled
Quadruped Medial Hip Stretch
Set reps Tempo
1 6 each side controlled
Loaded Rotational Hip Flexor Stretch
Set reps
1 6 each side
Wall MB OH Extension
Set reps Tempo
1 6 controlled
AM Back Superset - Assisted Wide Grip Chinup, Suspended 1 Arm Row w/Rotation
Superset x 2
AM Assisted Wide Grip Chinup
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10 each side controlled 1-2 minutes
2 10 each side controlled 1-2 minutes
Workout Blocks
AM Chest Superset- Seated Cable Press, Pushups with Rotation
Superset x 2
AM Seated Cable Chest Press
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 sec
2 6-8 heavy controlled 0-20 sec
AM Pushups with Rotation
Set reps Tempo Rest
1 10 controlled 1-2 minutes
2 10 controlled 1-2 minutes
AM Legs Superset - Free Motion Squat, Lateral Lunge with ViPR Tilt
Superset x 2
AM Free Motion Cable Squat
Set reps load Tempo Rest
1 6-8 heavy controlled 0-20 seconds
2 6-8 heavy controlled 0-20 seconds
AM Lateral Lunge with ViPR Tilt
Set reps load Tempo Rest
1 10 moderate controlled 1-2 minutes
2 10 moderate controlled 1-2 minutes
AM Movement Strength -Relative, Odd Position, Agile Strength
Tri-Set x 2
AM Capital A’s on Ball
Set reps 0 Tempo Rest
1 10 controlled 0-1 minute
2 10 controlled 0-1 minute
AM Walking Lunges with DB uni Arm Bar
Set reps load Tempo Rest
1 8-10 each arm moderate controlled 0-1 minute
2 8-10 each arm moderate controlled 0-1 minute
Alternating KB Swing with Side Step
Set reps load Tempo Rest
1 16-20 moderate controlled 0-1 minute
2 16-20 moderate controlled 0-1 minute
Cool Down Blocks
Cool Down Block
Horizontal
Weighted Belly Breathing
Set reps time
1 1 1-2 minutes

AM Total Body Muscular Endurance + Movement Strength (relative, odd, agile)

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

This workout is designed for Total Body Muscular Endurance and Movement Strength.

Warm-Up Blocks

AM 4Q Warm-up Day 1
Giant Set x 1

ULT
Child’s Pose to Cobra
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled
LAR ULT
Quadruped Medial Hip Stretch
reps 6 each side
Tempo controlled
Set Reps Tempo
1 6 each side Controlled
LMT
Loaded Rotational Hip Flexor Stretch
reps 6 each side
Set Reps
1 6 each side
LLT
Wall MB OH Extension
reps 6
Tempo controlled
Set Reps Tempo
1 6 Controlled

AM Back Superset - Assisted Wide Grip Chinup, Suspended 1 Arm Row w/Rotation
Superset x 2

ULT
AM Assisted Wide Grip Chinup
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10 each side
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 10 each side Controlled 1-2 minutes (h:m:s)
2 10 each side Controlled 1-2 minutes (h:m:s)

Workout Blocks

AM Chest Superset- Seated Cable Press, Pushups with Rotation
Superset x 2

LLT
AM Seated Cable Chest Press
reps 6-8
load heavy
Tempo controlled
Rest 0-20 sec
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 sec (h:m:s)
2 6-8 Heavy Controlled 0-20 sec (h:m:s)
UMT
AM Pushups with Rotation
reps 10
Tempo controlled
Rest 1-2 minutes
Set Reps Tempo Rest
1 10 Controlled 1-2 minutes (h:m:s)
2 10 Controlled 1-2 minutes (h:m:s)

AM Legs Superset - Free Motion Squat, Lateral Lunge with ViPR Tilt
Superset x 2

LLT
AM Free Motion Cable Squat
reps 6-8
load heavy
Tempo controlled
Rest 0-20 seconds
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 0-20 seconds (h:m:s)
2 6-8 Heavy Controlled 0-20 seconds (h:m:s)
LMT
AM Lateral Lunge with ViPR Tilt
reps 10
load moderate
Tempo controlled
Rest 1-2 minutes
Set Reps Load Tempo Rest
1 10 Moderate Controlled 1-2 minutes (h:m:s)
2 10 Moderate Controlled 1-2 minutes (h:m:s)

AM Movement Strength -Relative, Odd Position, Agile Strength
Tri-Set x 2

LLT
AM Capital A’s on Ball
reps 10
0
Tempo controlled
Rest 0-1 minute
Set Reps Tempo Rest
1 10 Controlled 0-1 minute (h:m:s)
2 10 Controlled 0-1 minute (h:m:s)
LLT
AM Walking Lunges with DB uni Arm Bar
reps 8-10 each arm
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 8-10 each arm Moderate Controlled 0-1 minute (h:m:s)
2 8-10 each arm Moderate Controlled 0-1 minute (h:m:s)
LMT
Alternating KB Swing with Side Step
reps 16-20
load moderate
Tempo controlled
Rest 0-1 minute
Set Reps Load Tempo Rest
1 16-20 Moderate Controlled 0-1 minute (h:m:s)
2 16-20 Moderate Controlled 0-1 minute (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LLT
Weighted Belly Breathing
Set Reps Time
1 1 1-2 Minutes h:m:s