LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Full Body Warm-Up

Stretch – Arm Circles 1 x 5 in each direction

Set	reps
1	5 in each direction

Stretch – Stretch: Chest (arm straight) 1 x 5 on each side

Set	reps
1	5 on each side

Resistance Band Shoulder Retractions [MC] 1 x 8

Set	reps
1	8

Resistance Band Face Pulls [MS] 1 x 8

Set	reps
1	8

Lateral Band Walks 1 x 8

Set	reps
1	8

Fire Hydrants 1 x 8

Set	reps
1	8

Full Body Workout

Strength – RDL to Row [KB] 2 x 10

Set	reps
1	10
2	10

Reverse Lunge to Overhead Press – Contralateral Arm, Kettlebell 2 x 10

Set	reps
1	10
2	10

Strength – Split Stance Rotational Cable Row 1 x 10

Set	reps
1	10

Alternating Bird Dog 2 x 6

Set	reps
1	6
2	6

5/1/25 – Full Body

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Full Body Warm-Up
Circuit x 1

LAR
Stretch – Arm Circles

reps 5 in each direction

Set	Reps
1	5 in each direction

LAR
Stretch – Stretch: Chest (arm straight)

reps 5 on each side

Set	Reps
1	5 on each side

LLT
Resistance Band Shoulder Retractions [MC]

reps 8

Set	Reps
1	8

LLT
Resistance Band Face Pulls [MS]

reps 8

Set	Reps
1	8

LMT
Lateral Band Walks

reps 8

Set	Reps
1	8

ULT
Fire Hydrants

reps 8

Set	Reps
1	8

Workout Blocks

Full Body Workout
Horizontal Loading

LLT
Strength – RDL to Row [KB]

Set	Reps
1	10
2	10

LLT
Reverse Lunge to Overhead Press – Contralateral Arm, Kettlebell

Set	Reps
1	10
2	10

LMT
Strength – Split Stance Rotational Cable Row

Set	Reps
1	10

ULT
Alternating Bird Dog

Set	Reps
1	6
2	6