LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
AHHPS - LLT/LMT Warmup Block - Hips
Horizontal
Treadmill Jog
Set time
1 3m
Runner’s Hinge Ball Knee Drive
Set reps load Tempo
1 5 light controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Tempo
1 10 light controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Tempo
1 10 light controlled
ViPR PRO Side Lunge with Forward Tilt breathing
Set reps load Tempo
1 5 light controlled
Mini Band Rotational Ward Quick Release
Set reps load
1 6 light
Lateral Step Eye Tracking
Set reps load
1 6 light
Shoulder/T-Spine Activation Sequence 4Q
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 30s
Rub and Scrub Sternum/Clavicle
Set time
1 30s
Elevated Prone Squat to Mini Cobra
Set reps
1 8
Elevated Underswitch
Set reps
1 8
DB Scaption
Set reps load
1 8 light
Z Sit KB Waiters Sit Up
Set reps load
1 8 light
Horizontal Adduction Ward Quick Release
Set reps
1 6
Overhead Ward Rotation Quick Release
Set reps
1 6
Shoulder Rotation -Band Quick Release
Set reps load
1 6 light
Band Bow and Arrow Quick Release
Set reps load
1 6 light
Workout Blocks
Strength Endurance - LLT/LMT Glutes (BB Deadlift --> KB T-Lunge)
Superset x 3
BB Deadlift Neutral Stance
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
Alternating T-Lunge
Set reps load Tempo Rest
1 10 moderate controlled 90s
2 10 moderate controlled 90s
3 10 moderate controlled 90s
Strength Endurance - Shoulders (DB OH Press --> 1-Arm KB Side Press)
Superset x 3
DB OH Overhead Press
Set reps load Tempo
1 5 heavy controlled
2 5 heavy controlled
3 5 heavy controlled
1-Arm KB Side Press
Set reps load Tempo Rest
1 10 moderate controlled 90s
2 10 moderate controlled 90s
3 10 moderate controlled 90s
Cool Down Blocks
Cool Down Block for Strength Endurance Glutes/Shoulders
Horizontal
Child’s Pose Walk
Set reps Hold
1 10 20s
Alternating Pigeon
Set reps Hold
1 6 40s

MJ Glutes & Shoulders Strength Endurance

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

For a client who is used to training strength and cardio primarily in the sagittal plane (running/rucking/traditional strength exercises). Wants to continue to improve/maintain strength without overtraining, so mixing in LMT/UMT to add variability while keeping some LLT/ULT for movement confidence.

Warm-Up Blocks

AHHPS - LLT/LMT Warmup Block - Hips
Horizontal Loading

GAR ULT
Treadmill Jog
Set Time
1 3m h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LLT
Runner’s Hinge Ball Knee Drive
Set Reps Load Tempo
1 5 Light Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Tempo
1 10 Light Controlled

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Tempo
1 10 Light Controlled

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
ViPR PRO Side Lunge with Forward Tilt breathing
Set Reps Load Tempo
1 5 Light Controlled

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
Mini Band Rotational Ward Quick Release
Set Reps Load
1 6 Light

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

LMT
Lateral Step Eye Tracking
Set Reps Load
1 6 Light

STIMULATION - Intended to stimulate sensory-motor responses

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat
Set Time
1 30s h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 30s h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps
1 8
UMT
Elevated Underswitch
Set Reps
1 8
LLT
DB Scaption
Set Reps Load
1 8 Light
LMT
Z Sit KB Waiters Sit Up
Set Reps Load
1 8 Light
ULT
Horizontal Adduction Ward Quick Release
Set Reps
1 6
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 6
LLT
Shoulder Rotation -Band Quick Release
Set Reps Load
1 6 Light
LMT
Band Bow and Arrow Quick Release
Set Reps Load
1 6 Light

Workout Blocks

Strength Endurance - LLT/LMT Glutes (BB Deadlift --> KB T-Lunge)
Superset x 3

LLT
BB Deadlift Neutral Stance
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
UMT
Alternating T-Lunge
reps 10
load moderate
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 90s (h:m:s)
2 10 Moderate Controlled 90s (h:m:s)
3 10 Moderate Controlled 90s (h:m:s)

LMT - Use a moderate-weight kettlebell, alternating hands to reach toward lead leg

Strength Endurance - Shoulders (DB OH Press --> 1-Arm KB Side Press)
Superset x 3

LLT
DB OH Overhead Press
reps 5
load heavy
Tempo controlled
Set Reps Load Tempo
1 5 Heavy Controlled
2 5 Heavy Controlled
3 5 Heavy Controlled
LMT
1-Arm KB Side Press
reps 10
load moderate
Tempo controlled
Rest 90s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 90s (h:m:s)
2 10 Moderate Controlled 90s (h:m:s)
3 10 Moderate Controlled 90s (h:m:s)

Cool Down Blocks

Cool Down Block for Strength Endurance Glutes/Shoulders
Horizontal Loading

ULT
Child’s Pose Walk
Set Reps Hold
1 10 20s h:m:s

Perform one rep w/hold end range for one, 20-second breath

UMT
Alternating Pigeon
Set Reps Hold
1 6 40s h:m:s

Use 20 second breath (= 2 breaths per rep w/40s hold) @ 3 reps per side