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

Week 5 discussion – Hypertrophy for shoulders and hamstrings

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

Hypertrophy for shoulders and hamstrings

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Sternum/Clavicle
Set Time
1 00:00:20 h:m:s
Rub and Scrub Pelvis
Set Time
1 00:00:20 h:m:s
Set Reps
1 10
ULT
Child’s Pose to Cobra
Set Reps
1 8
UMT
[J] – Hip Opener Get Up
Set Reps
1 10

Workout Blocks

Hypertrophy Shoulders
Giant Set x 4

LLT
DB OH Overhead Press
reps 8
Set Reps
1 8
2 8
3 8
4 8
ULT
TRX OH roll outs
reps 15
Facing away from anchor point, start with arms straight and under you as if starting a push up, roll arms forward while maintaining plank and straight arms until arms are in line with torso and lower body, push back to starting position
Set Reps
1 15
2 15
3 15
4 15
LMT
Landmine Row T Step OH Press
reps 10
Set Reps
1 10
2 10
3 10
4 10
UMT
Lizard Crawl
time 00:00:30
Set Time
1 00:00:30 h:m:s
2 00:00:30 h:m:s
3 00:00:30 h:m:s
4 00:00:30 h:m:s

Hypertrophy Hamstrings
Giant Set x 4

LLT
BB RDL
reps 8
Set Reps
1 8
2 8
3 8
4 8
ULT
TRX hamstring curl
reps 15
Heels in foot cradles, lift hips off ground, pull heels towards glutes while keeping hips high, return to start position
Set Reps
1 15
2 15
3 15
4 15
LLT
ViPR PRO SL RDL to Forward Lunge
reps 15
Set Reps
1 15
2 15
3 15
4 15
UMT
Controlled Skater
reps 15
Set Reps
1 15
2 15
3 15
4 15

Cool Down Blocks

Cool Down Block
Horizontal Loading

GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
Set Time
1 00:10:00 h:m:s