LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Stationary Bike 1 x 5-15 min

Set	time
1	5-15 min

Full Body Strength Session

BB Back Squat 3 x 13

Set	reps	load	Tempo	Rest
1	13	moderate	controlled	30 sec
2	13	moderate	controlled	30 sec
3	13	moderate	controlled	30 sec

Heel Elevated Goblet Squat [DF] 3 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled
2	16	moderate	controlled
3	16	moderate	controlled

Smith Machine Front Squat 3 x 13

Set	reps	load	Tempo
1	13	moderate	controlled
2	13	moderate	controlled
3	13	moderate	controlled

Flat DB Bench Press 3 x 16

Set	reps	load	Tempo
1	16	moderate	controlled
2	16	moderate	controlled
3	16	moderate	controlled

Iso – Push Ups 3- 123 – 1 3 x 12

Set	reps	load
1	12	moderate
2	12	moderate
3	12	moderate

Full Body Strength Session

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm Up
Horizontal Loading

LLT
Stationary Bike

Set	Time
1	5-15 min h:m:s

Workout Blocks

Full Body Strength Session
Horizontal Loading

LLT
BB Back Squat

Set	Reps	Load	Tempo	Rest
1	13	Moderate	Controlled	30 sec (h:m:s)
2	13	Moderate	Controlled	30 sec (h:m:s)
3	13	Moderate	Controlled	30 sec (h:m:s)

LLT
Heel Elevated Goblet Squat [DF]

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	(h:m:s)
2	16	Moderate	Controlled	(h:m:s)
3	16	Moderate	Controlled	(h:m:s)

LLT
Smith Machine Front Squat

Set	Reps	Load	Tempo
1	13	Moderate	Controlled
2	13	Moderate	Controlled
3	13	Moderate	Controlled

LLT
Flat DB Bench Press

Set	Reps	Load	Tempo
1	16	Moderate	Controlled
2	16	Moderate	Controlled
3	16	Moderate	Controlled

ULT
Iso – Push Ups 3- 123 – 1

Slow push ups with pulse push ups in between eccentric and concentric motions 3 - Ecentric 3 pulse push ups 1 - Concentric

Set	Reps	Load
1	12	Moderate
2	12	Moderate
3	12	Moderate