LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Warm-Up Blocks
Warmup Block
Horizontal
4Q Warm Up_Whole Body
Giant Set x 2
Knee hug to Back step OHR(Over Head Reach)
Set reps Tempo Rest
1 5 each controlled
2 5 each controlled
Band Overhead Press Outs with Step
Set reps load Tempo
1 10 light controlled
2 10 light controlled
Lateral Kneeling frog “Under-Over”
Set reps Tempo
1 5 each controlled
2 5 each controlled
Lateral Band Jump and Hold
Set reps load Tempo
1 5 each moderate controlled
2 5 each moderate controlled
Workout Blocks
Working Block - AMRAP
Giant Set x 1
Long Arm KB Swings
Set reps load Tempo
1 10 ( or 6 each) moderate controlled
Crab Get Up
Set reps Tempo
1 10 controlled
[J] – Transverse, Reverse Chop
Set reps load Tempo
1 6 each moderate controlled
[gh] Skaters and Pogo hops (3/1)
Set reps Tempo
1 10 total controlled
Cool Down Blocks
Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time Tempo
1 2-3 minutes controlled
Side Lying 90-90
Set reps Tempo
1 8 each side controlled

[gh] 4Q STRENGTHCON 11.4.2020

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

4 exercises - Circuit loaded.
10 reps per exercise - or - 6 each side
AMRAP : 20 minutes ( x2 Optional)

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Warm Up_Whole Body
Giant Set x 2

Keep in mind:
Drive movement from the hip, reach out with scapula and maintain a long spine.
Start movements small before going big in RoM.
There is not a particular order.

ULT
Knee hug to Back step OHR(Over Head Reach)
reps 5 each
Tempo controlled
Rest
Keep Spiune Long Leave your footprint on the ground Reach with scapula Maintain head -over-foot alignment
Set Reps Tempo Rest
1 5 each Controlled (h:m:s)
2 5 each Controlled (h:m:s)
LLT
Band Overhead Press Outs with Step
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled
2 10 Light Controlled
UMT
Lateral Kneeling frog “Under-Over”
reps 5 each
Tempo controlled
Keep spine long RoM: Small to big SoM: controlled Follow the moving hand with your eyes
Set Reps Tempo
1 5 each Controlled
2 5 each Controlled
LMT
Lateral Band Jump and Hold
reps 5 each
load moderate
Tempo controlled
Develops dynamic stabilization and enhances neuromuscular control in the frontal plane through a light oppositional load.
Set Reps Load Tempo
1 5 each Moderate Controlled
2 5 each Moderate Controlled

Regresión Side shuffle stop

Workout Blocks

Working Block - AMRAP
Giant Set x 1

Go through the circuit with minimum rest in between exercises for 20 minutes.
Count your rounds
Only BEST REP count
Short session: 20 minutes 1x
Long session: 20 minutes 2x ( rest 5-7 minutes in between)
Have fun.

LLT
Long Arm KB Swings
reps 10 ( or 6 each)
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 ( or 6 each) Moderate Controlled

add foot print variability
and/or
Hand-prints

ULT
Crab Get Up
reps 10
Tempo controlled
Ground to Standing Exercise
Set Reps Tempo
1 10 Controlled
LMT
[J] – Transverse, Reverse Chop
reps 6 each
load moderate
Tempo controlled
Set Reps Load Tempo
1 6 each Moderate Controlled

cable can be replace by Monster band or medball

UMT
[gh] Skaters and Pogo hops (3/1)
reps 10 total
Tempo controlled
Set Reps Tempo
1 10 total Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose
Set Time Tempo
1 2-3 minutes h:m:s Controlled
UMT
Side Lying 90-90
Set Reps Tempo
1 8 each side Controlled