LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Shoulder/T-Spine Activation Sequence 4Q

Self-Massage: Foam Roll Lat 1 x 2

Set	time
1	2

Elevated Prone Squat to Mini Cobra 1 x 10

Set	reps
1	10

Elevated Underswitch 1 x 10

Set	reps
1	10

DB Scaption 1 x 10

Set	reps
1	10

Horizontal Adduction Ward Quick Release 1 x 5

Set	reps
1	5

Overhead Ward Rotation Quick Release 1 x 5

Set	reps
1	5

Band Bow and Arrow Quick Release 1 x 10

Set	reps
1	10

Rub and Scrub Sternum/Clavicle 1 x 1

Set	time
1	1

Strength Endurance - Chest 1

AN Chest Fly in Hip Bridge 2 x 15

Set	reps	load	Tempo
1	15	moderate	controlled
2	15	heavy	controlled

Lateral Moving Push Up Combo 2 x 10

Set	reps	0	Tempo
1	10		controlled
2	10		controlled

Strength Endurance - Back 1

AN Unilateral Reverse Fly – Kneeling 2 x 10

Set	reps	weight_lbs	Tempo
1	10		controlled
2	10		controlled

UMT Rowing with Rotation in Hinge Position 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Strength Endurance Chest 2

AN Unilateral Chest Press and Rotation in Crab 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Forearm Plank Push Up with Hip Tap 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Strength Endurance - Back 2

AN Unilateral Row with Rotation and Reach 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

AN Quadruped Arm Reach and Lat Pull 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Cool Down Blocks

Cool Down Block

T-Spine Mobility Block 1 x 10

Set	reps
1	10

AN Strength Endurance – Back and Chest – 4Q

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Shoulder/T-Spine Activation Sequence 4Q
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat

Set	Time
1	2 h:m:s

ULT
Elevated Prone Squat to Mini Cobra

Set	Reps
1	10

UMT
Elevated Underswitch

Set	Reps
1	10

LLT
DB Scaption

Set	Reps
1	10

ULT
Horizontal Adduction Ward Quick Release

Set	Reps
1	5

UMT
Overhead Ward Rotation Quick Release

Set	Reps
1	5

LMT
Band Bow and Arrow Quick Release

Set	Reps
1	10

Rub and Scrub Sternum/Clavicle

Set	Time
1	1 h:m:s

Workout Blocks

Strength Endurance - Chest 1
Superset x 2

2 Exercises LLT and UMT

LLT
AN Chest Fly in Hip Bridge

reps 15

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	15	Moderate	Controlled
2	15	Heavy	Controlled

UMT
Lateral Moving Push Up Combo

reps 10

0

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Strength Endurance - Back 1
Superset x 2

UMT and LLT

LLT
AN Unilateral Reverse Fly – Kneeling

reps 10

weight_lbs

Tempo controlled

Set	Reps	Weight	Tempo
1	10	lbs	Controlled
2	10	lbs	Controlled

UMT
UMT Rowing with Rotation in Hinge Position

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Strength Endurance Chest 2
Superset x 2

LMT and ULT

LMT
AN Unilateral Chest Press and Rotation in Crab

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

ULT
Forearm Plank Push Up with Hip Tap

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Strength Endurance - Back 2
Superset x 2

ULT and LMT

LMT
AN Unilateral Row with Rotation and Reach

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

ULT
AN Quadruped Arm Reach and Lat Pull

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Cool Down Blocks

Cool Down Block
Horizontal Loading

Follow video - 8 reps each

T-Spine Mobility Block

Set	Reps
1	10