LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

ML: Dynamic Warm-up 4Q

T Spine Mobility Thread The Needle Reach 1 x 10

Set	reps	Tempo
1	10	controlled

Alternating Pigeon 1 x 10

Set	reps	Tempo
1	10	controlled

Step Forward Flex then Step Back Extend 1 x 10

Set	reps	Tempo
1	10	controlled

ViPR PRO T-Step Rotations 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

DB Multi-planar Lunge with Reaches 1 x 10

Set	reps	load	Tempo
1	10	light	controlled

Power: Acceleration

Assisted Explosive Squat TRX 1 x 6

Set	reps	Tempo	Rest
1	6	explosive	60s

ML: Strength {Hypertrophy}

DB Squat to Curl to Press 4 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	controlled	60-90s
2	8	moderate	controlled	60-90s
3	8	moderate	controlled	60-90s
4	8	moderate	controlled	60-90s

BB Bentover Row 3:2:1 Tempo 4 x 8

Set	reps	load	Tempo	Rest
1	8	moderate	3:2:1	60-90s
2	8	moderate	3:2:1	60-90s
3	8	moderate	3:2:1	60-90s
4	8	moderate	3:2:1	60-90s

Neutral Grip Pull Up 4 x AMAP

Set	reps	Tempo	Rest
1	AMAP	controlled	90s
2	AMAP	controlled	90s
3	AMAP	controlled	90s
4	AMAP	controlled	90s

ML: Strength: Odd-Position/Dead Strength

Lateral Pivot to Eagle Turn 2 x 6

Set	reps	Tempo	Rest
1	6	controlled	60s
2	6	controlled	60s

ViPR PRO 2-Arm Swing Lateral Lunge 2 x 8

Set	reps	Tempo	Rest
1	8	controlled	60s
2	8	controlled	60s

Supine Transverse Lunge Ground to Stand 2 x 4 each side

Set	reps	Tempo	Rest
1	4 each side	controlled	90s
2	4 each side	controlled	90s

Cool Down Blocks

ML: Restorative Flow + Pose

Kneeling Restorative Flow for Recovery and Regeneration 1 x 1x each side

Set	reps
1	1x each side

Double Leg Restorative Pose 1 x 90s

Set	time
1	90s

ML: Strength-Hypertrophy + Odd-Position/Dead Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

ML: Dynamic Warm-up 4Q
Horizontal Loading

LAR UMT
T Spine Mobility Thread The Needle Reach

Stretches out the shoulders and torso relative to the hips.

Set	Reps	Tempo
1	10	Controlled

UMT
Alternating Pigeon

Set	Reps	Tempo
1	10	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps	Tempo
1	10	Controlled

LMT
ViPR PRO T-Step Rotations

Set	Reps	Load	Tempo
1	10	Light	Controlled

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	10	Light	Controlled

Workout Blocks

Power: Acceleration
Horizontal Loading

ULT
Assisted Explosive Squat TRX

Set	Reps	Tempo	Rest
1	6	Explosive	60s (h:m:s)

ML: Strength {Hypertrophy}
Tri-Set x 4

LLT
DB Squat to Curl to Press

reps 8

load moderate

Tempo controlled

Rest 60-90s

Set	Reps	Load	Tempo	Rest
1	8	Moderate	Controlled	60-90s (h:m:s)
2	8	Moderate	Controlled	60-90s (h:m:s)
3	8	Moderate	Controlled	60-90s (h:m:s)
4	8	Moderate	Controlled	60-90s (h:m:s)

LLT
BB Bentover Row 3:2:1 Tempo

reps 8

load moderate

Tempo 3:2:1

Rest 60-90s

Set	Reps	Load	Tempo	Rest
1	8	Moderate	3:2:1	60-90s (h:m:s)
2	8	Moderate	3:2:1	60-90s (h:m:s)
3	8	Moderate	3:2:1	60-90s (h:m:s)
4	8	Moderate	3:2:1	60-90s (h:m:s)

ULT
Neutral Grip Pull Up

reps AMAP

Tempo controlled

Rest 90s

Set	Reps	Tempo	Rest
1	AMAP	Controlled	90s (h:m:s)
2	AMAP	Controlled	90s (h:m:s)
3	AMAP	Controlled	90s (h:m:s)
4	AMAP	Controlled	90s (h:m:s)

If you can execute 5 reps with good form add weight

ML: Strength: Odd-Position/Dead Strength
Tri-Set x 2

LMT
Lateral Pivot to Eagle Turn

reps 6

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	6	Controlled	60s (h:m:s)
2	6	Controlled	60s (h:m:s)

LMT
ViPR PRO 2-Arm Swing Lateral Lunge

reps 8

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	8	Controlled	60s (h:m:s)
2	8	Controlled	60s (h:m:s)

UMT
Supine Transverse Lunge Ground to Stand

reps 4 each side

Tempo controlled

Rest 90s

Set	Reps	Tempo	Rest
1	4 each side	Controlled	90s (h:m:s)
2	4 each side	Controlled	90s (h:m:s)

Horizontal Loading

Cool Down Blocks

ML: Restorative Flow + Pose
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration

Set	Reps
1	1x each side

UMT
Double Leg Restorative Pose

Set	Time
1	90s h:m:s