LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

AHHPS 4Q Dynamic Stretches

Child’s Pose to Cobra 1 x 10

Set	reps	Tempo
1	10	slow

Prone Rotation to Rotational 1/2 Kneel 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

Squat to Lunge w/ OH Reach 1 x 10

Set	reps	load	Tempo
1	10	heavy	controlled

Alternating Pigeon 1 x 10

Set	reps	load	Tempo
1	10	heavy	controlled

DB Multi-planar Lunge with Reaches 1 x 10

Set	reps	load	Tempo
1	10	heavy	controlled

Shoulder Hypertrophy

DB OH Overhead Press 3 x 6

Set	reps	load	Rest
1	6	heavy	60s
2	6	heavy	60s
3	6	heavy	60s

Set	reps	Tempo	Rest
1	10	controlled	60s
2	10	controlled	60s
3	10	controlled	60s

KB 1 Arm OH Rotational Press 3 x 6

Set	reps	load	Tempo	Rest
1	6	heavy	controlled	60s
2	6	heavy	controlled	60s
3	6	heavy	controlled	60s

Crab to Bear Crawl 3 x 10

Set	reps	Tempo	Rest
1	10	controlled	60s
2	10	controlled	60s
3	10	controlled	60s

Glutes Hypertrophy

BB Bulgarian Back Squat 3 x 6

Set	reps	load	Tempo	Rest
1	6	heavy	controlled	60s
2	6	heavy	controlled	60s
3	6	heavy	controlled	60s

SL Bridge Ceiling Press 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	20s
2	8	controlled	20s
3	8	controlled	20s

ViPR PRO Squat Hook to Curtsy Hook 3 x 6

Set	reps	load	Tempo	Rest
1	6	heavy	controlled	60s
2	6	heavy	controlled	60s
3	6	heavy	controlled	60s

Controlled Skater 3 x 8

Set	reps	Tempo	Rest
1	8	controlled	60s
2	8	controlled	60s
3	8	controlled	60s

Cool Down Blocks

Cool Down Block

Double Leg Restorative Pose 1 x 2mins

Set	time
1	2mins

Hot Shower 1 x 10mins

Set	time
1	10mins

SM 4Q Shoulder and Glutes Hypertrophy

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS 4Q Dynamic Stretches
Horizontal Loading

ULT
Child’s Pose to Cobra

Set	Reps	Tempo
1	10	Slow

UMT
Prone Rotation to Rotational 1/2 Kneel

Set	Reps	Tempo
1	10	Controlled

LAR ULT
Step Forward Flex then Step Back Extend

Set	Reps	Tempo
1	10	Controlled

LLT
Squat to Lunge w/ OH Reach

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

UMT
Alternating Pigeon

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

LMT
DB Multi-planar Lunge with Reaches

Set	Reps	Load	Tempo
1	10	Heavy	Controlled

Workout Blocks

Shoulder Hypertrophy
Giant Set x 3

LLT
DB OH Overhead Press

reps 6

load heavy

Rest 60s

Set	Reps	Load	Rest
1	6	Heavy	60s (h:m:s)
2	6	Heavy	60s (h:m:s)
3	6	Heavy	60s (h:m:s)

ULT
Push Up

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)

LMT
KB 1 Arm OH Rotational Press

reps 6

load heavy

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	6	Heavy	Controlled	60s (h:m:s)
2	6	Heavy	Controlled	60s (h:m:s)
3	6	Heavy	Controlled	60s (h:m:s)

ULT
Crab to Bear Crawl

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)

Glutes Hypertrophy
Giant Set x 3

LLT
BB Bulgarian Back Squat

reps 6

load heavy

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	6	Heavy	Controlled	60s (h:m:s)
2	6	Heavy	Controlled	60s (h:m:s)
3	6	Heavy	Controlled	60s (h:m:s)

ULT
SL Bridge Ceiling Press

reps 8

Tempo controlled

Rest 20s

Set	Reps	Tempo	Rest
1	8	Controlled	20s (h:m:s)
2	8	Controlled	20s (h:m:s)
3	8	Controlled	20s (h:m:s)

8 rep per side

LMT
ViPR PRO Squat Hook to Curtsy Hook

reps 6

load heavy

Tempo controlled

Rest 60s

Set	Reps	Load	Tempo	Rest
1	6	Heavy	Controlled	60s (h:m:s)
2	6	Heavy	Controlled	60s (h:m:s)
3	6	Heavy	Controlled	60s (h:m:s)

UMT
Controlled Skater

reps 8

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	8	Controlled	60s (h:m:s)
2	8	Controlled	60s (h:m:s)
3	8	Controlled	60s (h:m:s)

8 rep per side, total of 16 moving controlled skaters

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Double Leg Restorative Pose

Set	Time
1	2mins h:m:s

GPR ULT
Hot Shower

Shower under hot water

Set	Time
1	10mins h:m:s