LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
DL - Jump - LLT
Horizontal
Trap/Hex Bar Deadlift
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
4 5 heavy controlled
Jump Rope
Set reps load Tempo Rest
1 50 light fast 60 seconds
2 50 light fast 60 seconds
3 50 light fast 60 seconds
4 50 light fast 60 seconds
Pull - Row - LLT, LMT
Superset x 4
Sitting Wide Grip Lat Pulldown
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
4 5 heavy controlled
DB Lawnmower Row
Set reps load Tempo Rest
1 10-12 moderate controlled 60 seconds
2 10-12 moderate controlled 60 seconds
3 10-12 moderate controlled 60 seconds
4 10-12 moderate controlled 60 seconds
Hinge - Curl/Press - LLT, LMT
Superset x 4
Single Weight Single Leg RDL (Lvl 2)
Set reps load Tempo
1 8 each moderate controlled
2 8 each moderate controlled
3 8 each moderate controlled
4 8 each moderate controlled
ViPR – Curl to Lateral Pivot Press
Set reps load Tempo Rest
1 6-8 each moderate controlled 60 seconds
2 6-8 each moderate controlled 60 seconds
3 6-8 each moderate controlled 60 seconds
4 6-8 each moderate controlled 60 seconds
Crawl - ULT,UMT
Superset x 4
Crawl with Turn
Set reps distance_yd Tempo
1 1 25 fast
2 1 25 fast
3 1 25 fast
4 1 25 fast
Lateral Crawl
Set reps distance_yd Tempo Rest
1 1 25 fast 30 seconds
2 1 25 fast 30 seconds
3 1 25 fast 30 seconds
4 1 25 fast 30 seconds

Hinge – Pull – Crawl – Strength Endurance

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

Workout Blocks

DL - Jump - LLT
Horizontal Loading

LLT
Trap/Hex Bar Deadlift
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
4 5 Heavy Controlled
LLT
Jump Rope
Set Reps Load Tempo Rest
1 50 Light Fast 60 seconds (h:m:s)
2 50 Light Fast 60 seconds (h:m:s)
3 50 Light Fast 60 seconds (h:m:s)
4 50 Light Fast 60 seconds (h:m:s)

Use a weighted jump rope: 1-3lbs

Pull - Row - LLT, LMT
Superset x 4

LLT
Sitting Wide Grip Lat Pulldown
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
4 5 Heavy Controlled
LMT
DB Lawnmower Row
reps 10-12
load moderate
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 10-12 Moderate Controlled 60 seconds (h:m:s)
2 10-12 Moderate Controlled 60 seconds (h:m:s)
3 10-12 Moderate Controlled 60 seconds (h:m:s)
4 10-12 Moderate Controlled 60 seconds (h:m:s)

Hinge - Curl/Press - LLT, LMT
Superset x 4

LLT
Single Weight Single Leg RDL (Lvl 2)
reps 8 each
load moderate
Tempo controlled
- Hold weight in the arm opposite of the standing leg. (E.g. Left leg standing/Weight in right hand, Vice Versa) - Movement: Hinge at the hips with slight knee bend in standing leg. Extend floating leg behind, while trying to keep the weight close to the shins for maintaining center of mass. Attempt to reach parallel, lower until a deep stretch is felt in the hamstrings. - Return to standing by engaging the hamstrings/glutes of the standing leg.
Set Reps Load Tempo
1 8 each Moderate Controlled
2 8 each Moderate Controlled
3 8 each Moderate Controlled
4 8 each Moderate Controlled
LMT
ViPR – Curl to Lateral Pivot Press
reps 6-8 each
load moderate
Tempo controlled
Rest 60 seconds
Set Reps Load Tempo Rest
1 6-8 each Moderate Controlled 60 seconds (h:m:s)
2 6-8 each Moderate Controlled 60 seconds (h:m:s)
3 6-8 each Moderate Controlled 60 seconds (h:m:s)
4 6-8 each Moderate Controlled 60 seconds (h:m:s)

Crawl - ULT,UMT
Superset x 4

UMT
Crawl with Turn
reps 1
distance_yd 25
Tempo fast
Set Reps Distance Tempo
1 1 25 yd Fast
2 1 25 yd Fast
3 1 25 yd Fast
4 1 25 yd Fast

Down and Back

UMT
Lateral Crawl
reps 1
distance_yd 25
Tempo fast
Rest 30 seconds
Set Reps Distance Tempo Rest
1 1 25 yd Fast 30 seconds (h:m:s)
2 1 25 yd Fast 30 seconds (h:m:s)
3 1 25 yd Fast 30 seconds (h:m:s)
4 1 25 yd Fast 30 seconds (h:m:s)

Down and Back