LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Full Body Warm Up
Horizontal
SMR – Full Body Foam Roll
Set time
1 5 min
The World’s Greatest Stretch (Mobility Exercise) by Squat University
Set reps
1 3-5 each side
Activation – Scorpion
Set reps
1 3-5 each side
Bird Dog to Crossbody Crunch
Set reps
1 8 each side
2 8 each side
Ipsilateral Dead Bug
Set reps
1 8 each side
2 8 each side
Workout Blocks
Lower Body
Horizontal
Kettlebell Goblet Squat to Box
Set reps load Tempo Rest
1 15 light controlled 2 min
2 15 moderate controlled 2 min
3 15 heavy controlled 2 min
Split Squat – Kettlebell
Set reps load Tempo Rest
1 8-12 each leg moderate controlled 2 min
2 8-12 each leg moderate controlled 2 min
3 8-12 each leg moderate controlled 2 min
TRX Lateral Lunge
Set reps Tempo Rest
1 10 each side controlled 2 min
2 10 each side controlled 2 min
3 10 each side controlled 2 min
Upper Body 1
Superset x 3
Seated Cable Row
Set reps load Tempo Rest
1 10-15 moderate controlled go straight into bicep curl
2 10-15 moderate controlled go straight into bicep curl
3 10-15 moderate controlled go straight into bicep curl
Biceps Curl – Dumbbells
Set reps load Tempo Rest
1 10-15 heavy controlled 1-2 min
2 10-15 heavy controlled 1-2 min
3 10-15 heavy controlled 1-2 min
Upper Body 2
Superset x 3
Cable Seated Chest Fly
Set reps load Tempo Rest
1 10-15 heavy controlled go straight into shoulder press
2 10-15 heavy controlled go straight into shoulder press
3 10-15 heavy controlled go straight into shoulder press
Seated Shoulder Press
Set reps load Tempo Rest
1 10-15 moderate controlled 1-2 min
2 10-15 moderate controlled 1-2 min
3 10-15 moderate controlled 1-2 min
Rotational Strength
Horizontal
Cable Woodchopper
Set reps load Tempo Rest
1 10 each side moderate controlled 1 minute
2 10 each side moderate controlled 1 minute
3 10 each side moderate controlled 1 minute
Rotational Medicine Ball Slams
Set reps load Tempo Rest
1 10 each side light explosive 1 minute
2 10 each side light explosive 1 minute
3 10 each side light explosive 1 minute
Cool Down Blocks
NN - Cool Down
Horizontal
Treadmill Walk
Set time
1 5-10 min
Rock the Pigeon
Set time Hold
1 30 sec - 1 min each leg
Static Single-leg Hamstring Stretch [MS]
Set time Hold
1 30 sec - 1 min each leg
Couch Stretch
Set time
1 30 sec - 1 min
Dead Hang – Pull Up Bar
Set time Hold
1 1 min +

Whole Body Strength 1

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

Warm-Up Blocks

Full Body Warm Up
Horizontal Loading

SMR – Full Body Foam Roll
Spend about 30 sec per body part
Set Time
1 5 min h:m:s
ULT
The World’s Greatest Stretch (Mobility Exercise) by Squat University
Set Reps
1 3-5 each side
Activation – Scorpion
Set Reps
1 3-5 each side
ULT
Bird Dog to Crossbody Crunch
Set Reps
1 8 each side
2 8 each side
ULT
Ipsilateral Dead Bug
Set Reps
1 8 each side
2 8 each side

Workout Blocks

Lower Body
Horizontal Loading

LLT
Kettlebell Goblet Squat to Box
Set Reps Load Tempo Rest
1 15 Light Controlled 2 min (h:m:s)
2 15 Moderate Controlled 2 min (h:m:s)
3 15 Heavy Controlled 2 min (h:m:s)

Start with body weight and try to increase weight with each set

LLT
Split Squat – Kettlebell
Set Reps Load Tempo Rest
1 8-12 each leg Moderate Controlled 2 min (h:m:s)
2 8-12 each leg Moderate Controlled 2 min (h:m:s)
3 8-12 each leg Moderate Controlled 2 min (h:m:s)

Focus on forward leg doing most of the work and back leg assisting. Lean forward and keep body weight even throughout front foot

UMT
TRX Lateral Lunge
Set Reps Tempo Rest
1 10 each side Controlled 2 min (h:m:s)
2 10 each side Controlled 2 min (h:m:s)
3 10 each side Controlled 2 min (h:m:s)

Upper Body 1
Superset x 3

LLT
Seated Cable Row
reps 10-15
load moderate
Tempo controlled
Rest go straight into bicep curl
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled go straight into bicep curl (h:m:s)
2 10-15 Moderate Controlled go straight into bicep curl (h:m:s)
3 10-15 Moderate Controlled go straight into bicep curl (h:m:s)
LLT
Biceps Curl – Dumbbells
reps 10-15
load heavy
Tempo controlled
Rest 1-2 min
Set Reps Load Tempo Rest
1 10-15 Heavy Controlled 1-2 min (h:m:s)
2 10-15 Heavy Controlled 1-2 min (h:m:s)
3 10-15 Heavy Controlled 1-2 min (h:m:s)

Upper Body 2
Superset x 3

LLT
Cable Seated Chest Fly
reps 10-15
load heavy
Tempo controlled
Rest go straight into shoulder press
Set Reps Load Tempo Rest
1 10-15 Heavy Controlled go straight into shoulder press (h:m:s)
2 10-15 Heavy Controlled go straight into shoulder press (h:m:s)
3 10-15 Heavy Controlled go straight into shoulder press (h:m:s)
LLT
Seated Shoulder Press
reps 10-15
load moderate
Tempo controlled
Rest 1-2 min
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 1-2 min (h:m:s)
2 10-15 Moderate Controlled 1-2 min (h:m:s)
3 10-15 Moderate Controlled 1-2 min (h:m:s)

This can be done with the cables on the machine used for chest fly facing the mirror

Rotational Strength
Horizontal Loading

LMT
Cable Woodchopper
Cable Woodchopper
Set Reps Load Tempo Rest
1 10 each side Moderate Controlled 1 minute (h:m:s)
2 10 each side Moderate Controlled 1 minute (h:m:s)
3 10 each side Moderate Controlled 1 minute (h:m:s)
LMT
Rotational Medicine Ball Slams
Set Reps Load Tempo Rest
1 10 each side Light Explosive 1 minute (h:m:s)
2 10 each side Light Explosive 1 minute (h:m:s)
3 10 each side Light Explosive 1 minute (h:m:s)

Cool Down Blocks

NN - Cool Down
Horizontal Loading

ULT
Treadmill Walk
Set Time
1 5-10 min h:m:s
UMT
Rock the Pigeon
Set Time Hold
1 30 sec - 1 min each leg h:m:s h:m:s
Static Single-leg Hamstring Stretch [MS]
Set Time Hold
1 30 sec - 1 min each leg h:m:s h:m:s
ULT
Couch Stretch
Can be regressed by using a bench instead of the wall.
Set Time
1 30 sec - 1 min h:m:s
ULT
Dead Hang – Pull Up Bar
Set Time Hold
1 1 min + h:m:s h:m:s