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

No Themes Assigned

Warm-Up Blocks
Dynamic Warmup
Horizontal
Stability Ball Child’s Pose
Set reps
1 10
World’s Greatest Stretch
Set reps
1 10
Half Kneel Loaded Shoulder Flexion
Set reps
1 10
Band OH 1Arm Rotational Ward
Set reps
1 10
Prisoner Runner’s Hinge
Set reps
1 10
Prone Atomic Frog T1 HpDC
Set reps
1 10
DB Multi-planar Lunge with Reaches
Set reps
1 10
Drop Squats
Set reps
1 10
Workout Blocks
Strength Endurance - Chest
Superset x 3
DB Bench Press
Set reps load
1 8 moderate
2 8 moderate
3 8 moderate
Push Up to Rotation
Set reps Rest
1 10-12 per side 90s
2 10-12 per side 90s
3 10-12 per side 90s
Strength Endurance - Glutes
Superset x 3
KB Deadlift
Set reps load
1 8 moderate
2 8 moderate
3 8 moderate
Alternating SL Rotational Quarter Squat Touchdown
Set reps Tempo Rest
1 15 per leg controlled 90s
2 15 per leg controlled 90s
3 15 per leg controlled 90s
Strength Endurance - Chest & Glutes
Superset x 3
Lunge to Chest Press
Set reps load Tempo
1 8 moderate explosive
2 8 moderate explosive
3 8 moderate explosive
Spiderman Push-up with kickback
Set reps Rest
1 10 per side 90s
2 10 per side 90s
3 10 per side 90s
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set reps Tempo
1 10 per side controlled
90-90 Supine Pose
Set time Hold
1 2m 2m

[LJ] Chest & Glutes Strength Endurance

Workout
Mechanical

No Themes Assigned

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

Warm-Up Blocks

Dynamic Warmup
Horizontal Loading

LAR ULT
Stability Ball Child’s Pose
Set Reps
1 10
UMT
World’s Greatest Stretch
Set Reps
1 10
LLT LAR
Half Kneel Loaded Shoulder Flexion
Set Reps
1 10
LMT
Band OH 1Arm Rotational Ward
Set Reps
1 10
ULT
Prisoner Runner’s Hinge
Set Reps
1 10
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps
1 10
LMT
DB Multi-planar Lunge with Reaches
Set Reps
1 10
ULT
Drop Squats
Set Reps
1 10

Workout Blocks

Strength Endurance - Chest
Superset x 3

LLT
DB Bench Press
reps 8
load moderate
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
UMT
Push Up to Rotation
reps 10-12 per side
Rest 90s
Set Reps Rest
1 10-12 per side 90s (h:m:s)
2 10-12 per side 90s (h:m:s)
3 10-12 per side 90s (h:m:s)

Strength Endurance - Glutes
Superset x 3

LLT
KB Deadlift
reps 8
load moderate
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 15 per leg
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 15 per leg Controlled 90s (h:m:s)
2 15 per leg Controlled 90s (h:m:s)
3 15 per leg Controlled 90s (h:m:s)

Strength Endurance - Chest & Glutes
Superset x 3

LLT
Lunge to Chest Press
reps 8
load moderate
Tempo explosive
A total body combination exercise that enhances coordination, endurance and/or power in the sagittal plane.
Set Reps Load Tempo
1 8 Moderate Explosive
2 8 Moderate Explosive
3 8 Moderate Explosive
Spiderman Push-up with kickback
reps 10 per side
Rest 90s
Set Reps Rest
1 10 per side 90s (h:m:s)
2 10 per side 90s (h:m:s)
3 10 per side 90s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Reps Tempo
1 10 per side Controlled
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time Hold
1 2m h:m:s 2m h:m:s