LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Warm-Up Blocks

Warmup Block

Horizontal

Wall Thoracic Thread the Needle 1 x 6 ES

Set	reps	Tempo
1	6 ES	controlled

SL Hip Hinge 1 x 10

Set	reps
1	10

Workout Blocks

Muscular Strength

Tri-Set x 4

BB Deadlift Neutral Stance 4 x 10

Set	reps	load
1	10	heavy
2	10	heavy
3	10	heavy
4	10	heavy

DB Incline Press 4 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled
3	10	controlled
4	10	controlled

Half Kneel Shoulder Press 4 x 10

Set	reps
1	10
2	10
3	10
4	10

[LG] Movement Strength- LMT

Tri-Set x 3

DB Lawnmower Row 3 x 10

Set	reps
1	10
2	10
3	10

ViPR PRO – Skater, Lateral Shift (Block) 3 x 10

Set	reps
1	10
2	10
3	10

Alternating Forward Lunge Wall Push 3 x 10

Set	reps
1	10
2	10
3	10

[LG] Muscular Strength & Movement

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

This workout will consist of 2 Giant Sets. Starting off with Linear Strength exercises, pull, push, and press. Second giant set will be faster paced with multi planar movement.

Warm-Up Blocks

Warmup Block
Horizontal Loading

UMT
Wall Thoracic Thread the Needle

Set	Reps	Tempo
1	6 ES	Controlled

ULT
SL Hip Hinge

Set	Reps
1	10

Workout Blocks

Muscular Strength
Tri-Set x 4

LLT
BB Deadlift Neutral Stance

reps 10

load heavy

Set	Reps	Load
1	10	Heavy
2	10	Heavy
3	10	Heavy
4	10	Heavy

LLT
DB Incline Press

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled
3	10	Controlled
4	10	Controlled

LLT
Half Kneel Shoulder Press

reps 10

Set	Reps
1	10
2	10
3	10
4	10

[LG] Movement Strength- LMT
Tri-Set x 3

LMT
DB Lawnmower Row

reps 10

Set	Reps
1	10
2	10
3	10

LMT
ViPR PRO – Skater, Lateral Shift (Block)

reps 10

Set	Reps
1	10
2	10
3	10

ULT
Alternating Forward Lunge Wall Push

reps 10

Set	Reps
1	10
2	10
3	10

Warm-Up Blocks

Warmup Block Horizontal Loading

UMT Wall Thoracic Thread the Needle

ULT SL Hip Hinge

Workout Blocks

Muscular Strength Tri-Set x 4

LLT BB Deadlift Neutral Stance reps 10 load heavy

LLT DB Incline Press reps 10 Tempo controlled

LLT Half Kneel Shoulder Press reps 10

[LG] Movement Strength- LMT Tri-Set x 3

LMT DB Lawnmower Row reps 10

LMT ViPR PRO – Skater, Lateral Shift (Block) reps 10

ULT Alternating Forward Lunge Wall Push reps 10

Warmup Block
Horizontal Loading

UMT
Wall Thoracic Thread the Needle

ULT
SL Hip Hinge

Muscular Strength
Tri-Set x 4

LLT
BB Deadlift Neutral Stance

reps 10

load heavy

LLT
DB Incline Press

reps 10

Tempo controlled

LLT
Half Kneel Shoulder Press

reps 10

[LG] Movement Strength- LMT
Tri-Set x 3

LMT
DB Lawnmower Row

reps 10

LMT
ViPR PRO – Skater, Lateral Shift (Block)

reps 10

ULT
Alternating Forward Lunge Wall Push

reps 10