LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
Child’s Pose to Cobra
Set reps
1 6
Half Kneeling Lateral Frog
Set reps
1 6ea
Split Squat with T-Spine External Internal Rotation
Set reps
1 6ea
[J] – Hip Opener Get Up
Set reps Rest
1 6ea 30
Workout Blocks
Working Block
Superset x 4
BB Deadlift Neutral Stance
Set reps weight_percent
1 10 75
2 10 75
3 10 80
4 10 85
Long Arm KB Swings
Set reps load Rest
1 20 moderate 60-90s
2 20 moderate 60-90s
3 20 moderate 60-90s
4 20 moderate 60-90s
Superset x 4
BB SL 1-Arm SS Hip Hinge
Set reps load
1 10ea heavy
2 10ea heavy
3 10ea heavy
4 10ea heavy
BB Fast Tempo Squats
Set reps load Rest
1 20 moderate 60-90s
2 20 moderate 60-90s
3 20 moderate 60-90s
4 20 moderate 60-90s
Superset x 4
BB Wide Stance Bentover Row
Set reps load
1 12 heavy
2 12 heavy
3 12 heavy
4 12 heavy
Neutral Grip Chin Up
Set reps load Rest
1 10 light 60-90s
2 10 heavy 60-90s
3 10 heavy 60-90s
4 10 heavy 60-90s
Superset x 4
Lat Pulldown Wide Grip
Set reps load
1 12 heavy
2 12 heavy
3 12 heavy
4 12 heavy
Push Up
Set reps Tempo Rest
1 10 fast 60-90s
2 10 fast 60-90s
3 10 fast 60-90s
4 10 fast 60-90s
Cool Down Blocks
Cool Down Block
Horizontal
Seated 90-90 Stretch
Set time
1 2:00
Restore Childs Pose Lat Reach
Set time
1 2:00

(EM) Posterior Chain Focus

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

Superset driven, building strength along with challenging endurance

Warm-Up Blocks

Warmup Block
Horizontal Loading

Prep hips and t-spine

ULT
Child’s Pose to Cobra
Set Reps
1 6
UMT
Half Kneeling Lateral Frog
Set Reps
1 6ea
LAR UMT
Split Squat with T-Spine External Internal Rotation
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 6ea
UMT
[J] – Hip Opener Get Up
Set Reps Rest
1 6ea 30 (h:m:s)

Workout Blocks

Working Block
Superset x 4

LLT
BB Deadlift Neutral Stance
reps 10
weight_percent 75
Set Reps Weight
1 10 75 %
2 10 75 %
3 10 80 %
4 10 85 %
LLT
Long Arm KB Swings
reps 20
load moderate
Rest 60-90s
Set Reps Load Rest
1 20 Moderate 60-90s (h:m:s)
2 20 Moderate 60-90s (h:m:s)
3 20 Moderate 60-90s (h:m:s)
4 20 Moderate 60-90s (h:m:s)

Superset x 4

LLT
BB SL 1-Arm SS Hip Hinge
reps 10ea
load heavy
Set Reps Load
1 10ea Heavy
2 10ea Heavy
3 10ea Heavy
4 10ea Heavy

Switch out for KB

LLT
BB Fast Tempo Squats
reps 20
load moderate
Rest 60-90s
Set Reps Load Rest
1 20 Moderate 60-90s (h:m:s)
2 20 Moderate 60-90s (h:m:s)
3 20 Moderate 60-90s (h:m:s)
4 20 Moderate 60-90s (h:m:s)

20 is high rep range. Must be able to complete at least 12 at chosen weight

Superset x 4

LLT
BB Wide Stance Bentover Row
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
ULT
Neutral Grip Chin Up
reps 10
load light
Rest 60-90s
Set Reps Load Rest
1 10 Light 60-90s (h:m:s)
2 10 Heavy 60-90s (h:m:s)
3 10 Heavy 60-90s (h:m:s)
4 10 Heavy 60-90s (h:m:s)

Can be assisted and perform to failure

Superset x 4

LLT
Lat Pulldown Wide Grip
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
ULT
Push Up
reps 10
Tempo fast
Rest 60-90s
Set Reps Tempo Rest
1 10 Fast 60-90s (h:m:s)
2 10 Fast 60-90s (h:m:s)
3 10 Fast 60-90s (h:m:s)
4 10 Fast 60-90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time
1 2:00 h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 2:00 h:m:s