LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
4Q Dynamic Warm up
Giant Set x 1
[gh] Hip circle squat
Set time Tempo Rest
1 40s controlled 20s
Side Lunge
Set reps Tempo Rest
1 40s controlled 20s
[gh]_MedBall Pivotal lunge Low to high reach
Set reps load Tempo Rest
1 40s (20s each side) light controlled 20s
[gh] ViPR PRO Side shuffle to Tennis Back-hand
Set time load Tempo Rest
1 60s light controlled
Workout Blocks
Muscle / Movement based Superset
Superset x 3
DB Squat to Curl to Press
Set reps load Tempo Rest
1 8-12 light controlled 0s
2 8-12 moderate controlled 0s
3 8-12 moderate controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 5-8each light controlled 2min
2 5-8each moderate controlled 2min
3 5-8each heavy controlled 2min
Muscle / Movement based Supersets
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5-8 each side light controlled 0s
2 5-8 each side moderate controlled 0s
3 5-8 each side heavy controlled 0s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5-8 each side light controlled 2min
2 5-8 each side moderate controlled 2min
3 5-8 each side moderate controlled 2min
Muscle Muscle / Movement based Superset
Superset x 3
BAND Tall Kneeling Chest Press
Set reps load Tempo Rest
1 8-12 light controlled 0s
2 8-12 moderate controlled 0s
3 8-12 heavy controlled 0s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5-8 each side light controlled 2min
2 5-8 each side moderate controlled 2min
3 5-8 each side moderate controlled 2min
Cool Down Blocks
Cool Down Block
Horizontal
Mobility/Stretch
Horizontal
Child’s Pose Walk
Set reps Tempo
1 8 controlled
Prone Rotation to Rotational 1/2 Kneel
Set reps Tempo
1 5 each side controlled
Wide Stance Low to High Rotations
Set reps load Tempo
1 5 each side light controlled

Muscle / Movement based Strength Endurance _ Superset

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

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging Lifting and Shifting Patterns to improve Submaximal Strength Linear and Odd position Strength

Warm-Up Blocks

Warmup Block
Horizontal Loading

4Q Dynamic Warm up
Giant Set x 1

ULT
[gh] Hip circle squat
time 40s
Tempo controlled
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Controlled 20s (h:m:s)
UMT
Side Lunge
reps 40s
Tempo controlled
Rest 20s
Set Reps Tempo Rest
1 40s Controlled 20s (h:m:s)
LLT
[gh]_MedBall Pivotal lunge Low to high reach
reps 40s (20s each side)
load light
Tempo controlled
Rest 20s
Set Reps Load Tempo Rest
1 40s (20s each side) Light Controlled 20s (h:m:s)
LMT
[gh] ViPR PRO Side shuffle to Tennis Back-hand
time 60s
load light
Tempo controlled
Rest
Set Time Load Tempo Rest
1 60s h:m:s Light Controlled (h:m:s)

Alternative tools:
1 Dumbbell
ViPR PRO
Light weight

Workout Blocks

Muscle / Movement based Superset
Superset x 3

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LLT
DB Squat to Curl to Press
reps 8-12
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 8-12 Light Controlled 0s (h:m:s)
2 8-12 Moderate Controlled 0s (h:m:s)
3 8-12 Moderate Controlled 0s (h:m:s)
LLT
Split Stance Deadlift
reps 5-8each
load light
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5-8each Light Controlled 2min (h:m:s)
2 5-8each Moderate Controlled 2min (h:m:s)
3 5-8each Heavy Controlled 2min (h:m:s)

Muscle / Movement based Supersets
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 5-8 each side
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 0s (h:m:s)
2 5-8 each side Moderate Controlled 0s (h:m:s)
3 5-8 each side Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LMT
[J] – Side Lunge, Offset Shovel
reps 5-8 each side
load light
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 2min (h:m:s)
2 5-8 each side Moderate Controlled 2min (h:m:s)
3 5-8 each side Moderate Controlled 2min (h:m:s)

Muscle Muscle / Movement based Superset
Superset x 3

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LLT
BAND Tall Kneeling Chest Press
reps 8-12
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 8-12 Light Controlled 0s (h:m:s)
2 8-12 Moderate Controlled 0s (h:m:s)
3 8-12 Heavy Controlled 0s (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 5-8 each side
load light
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5-8 each side Light Controlled 2min (h:m:s)
2 5-8 each side Moderate Controlled 2min (h:m:s)
3 5-8 each side Moderate Controlled 2min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Mobility/Stretch
Horizontal Loading

Perform each drill at a very slow tempo and holding some positions for up to 10 sec.

ULT
Child’s Pose Walk
Set Reps Tempo
1 8 Controlled
UMT
Prone Rotation to Rotational 1/2 Kneel
Set Reps Tempo
1 5 each side Controlled
LMT
Wide Stance Low to High Rotations
Set Reps Load Tempo
1 5 each side Light Controlled