LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Upper body activation
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 30 sec
Rub and Scrub Rib and Cage
Set time
1 30 sec
Reverse Lunge w/ OH Reach
Set reps Tempo
1 10 controlled
Kneeling OH Lateral Reach
Set reps
1 10
Overhead Ward Rotation Quick Release
Set reps
1 10
Lateral Step Eye Tracking
Set reps
1 10
Workout Blocks
Superset # 1 - Seated Cable Row ---> Cable Crunch
Superset x 3
Seated Cable Row, wide grip attachment
Set reps weight_lbs Tempo Rest
1 12 40 controlled 0
2 12 40 controlled 0
3 12 40 controlled 0
Cable Crunch
Set reps weight_lbs Tempo Rest
1 20 20 controlled 60-90 sec
2 20 20 controlled 60-90 sec
3 20 20 controlled 60-90 sec
Superset # 2 - Landmine Row to Side Press ---> High Side Plank
Superset x 3
Landmine Row to Side Press
Set reps weight_lbs Tempo Rest
1 10 bar controlled 0
2 10 bar controlled 0
3 10 bar controlled 0
High Side Planks
Set reps Tempo Rest
1 12 each side controlled 60-90 sec
2 12 each side controlled 60-90 sec
3 12 each side controlled 60-90 sec
Superset # 3 - Asst Pull-ups ---> Alt Curls
Superset x 3
Assisted Pull-up Machine, neutral grip
Set reps weight_lbs Tempo Rest
1 8 20 controlled 0
2 8 20 controlled 0
3 8 20 controlled 0
DB Alt Arm Curls
Set reps weight_lbs Tempo Rest
1 15 each side 10 controlled 60-90 sec
2 15 each side 10 controlled 60-90 sec
3 15 each side 10 controlled 60-90 sec
Superset # 4 - Underhand Lat Pulldown ---> Plate Curls
Superset x 3
Underhand Lat Pulldown Machine
Set reps weight_lbs Tempo Rest
1 15 40 controlled 0
2 12 45 controlled 0
3 8 55 controlled 0
Incline Curls
Set reps weight_lbs Tempo Rest
1 10 10 controlled 60-90 sec
2 10 10 controlled 60-90 sec
3 10 10 controlled 60-90 sec
Superset # 5 - SA Lat Pulldown ---> Renegade Rows
Superset x 3
single arm cable row
Set reps weight_lbs Tempo Rest
1 15 30 controlled 0
2 15 30 controlled 0
3 15 30 controlled 0
DB Renegade Rows
Set reps weight_lbs Tempo Rest
1 10 each side 15 controlled 60-90 sec
2 10 each side 15 controlled 60-90 sec
3 10 each side 15 controlled 60-90 sec
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set time
1 2 mins
Child’s Pose to Cobra
Set time
1 2 mins

Day 5 Back, Biceps, and Abs

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

5 Supersets, targeting the back, biceps, and abs for strength training. Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

Warm-Up Blocks

Upper body activation
Horizontal Loading

To prepare the upper body for a strength training session.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 30 sec h:m:s
Rub and Scrub Rib and Cage
Set Time
1 30 sec h:m:s
ULT
Reverse Lunge w/ OH Reach
Set Reps Tempo
1 10 Controlled
UMT
Kneeling OH Lateral Reach
Set Reps
1 10
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 10
LMT
Lateral Step Eye Tracking
Set Reps
1 10

Workout Blocks

Superset # 1 - Seated Cable Row ---> Cable Crunch
Superset x 3

Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
Seated Cable Row, wide grip attachment
reps 12
weight_lbs 40
Tempo controlled
Rest 0
Sitting at a low pulley cable station, hold the wide-bar attachment with your hands wider than shoulder-width apart. Pull the bar toward you.
Set Reps Weight Tempo Rest
1 12 40 lbs Controlled 0 (h:m:s)
2 12 40 lbs Controlled 0 (h:m:s)
3 12 40 lbs Controlled 0 (h:m:s)

use a wide grip attachment

LLT
Cable Crunch
reps 20
weight_lbs 20
Tempo controlled
Rest 60-90 sec
Using the rope attachment, bend at the hips by creating a crunch movement.
Set Reps Weight Tempo Rest
1 20 20 lbs Controlled 60-90 sec (h:m:s)
2 20 20 lbs Controlled 60-90 sec (h:m:s)
3 20 20 lbs Controlled 60-90 sec (h:m:s)

use rope attachment

Superset # 2 - Landmine Row to Side Press ---> High Side Plank
Superset x 3

Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LMT
Landmine Row to Side Press
reps 10
weight_lbs bar
Tempo controlled
Rest 0
Set Reps Weight Tempo Rest
1 10 Bar lbs Controlled 0 (h:m:s)
2 10 Bar lbs Controlled 0 (h:m:s)
3 10 Bar lbs Controlled 0 (h:m:s)

This is an odd position movement so it will feel different and harder to do. Start with the bar. Take your time and get the technique before you add weight.

UMT
High Side Planks
reps 12 each side
Tempo controlled
Rest 60-90 sec
Set Reps Tempo Rest
1 12 each side Controlled 60-90 sec (h:m:s)
2 12 each side Controlled 60-90 sec (h:m:s)
3 12 each side Controlled 60-90 sec (h:m:s)

Modification would be to use the forearm on the floor instead of hand.

Superset # 3 - Asst Pull-ups ---> Alt Curls
Superset x 3

Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
Assisted Pull-up Machine, neutral grip
reps 8
weight_lbs 20
Tempo controlled
Rest 0
Place feet on platform of the assisted pull-up machine and grasp the close parallel bars. Allow your body to descend until your arms are fully extended and your shoulders are stretched upward. Exhale as you pull your body upward until your elbows are by the sides of your body. Hold for a count of two and squeeze your back muscles. Inhale as you lower your body in a controlled manner until your arms are fully extended and your shoulders are stretched upward. Repeat. The higher the weight the less resistance on this machine.
Set Reps Weight Tempo Rest
1 8 20 lbs Controlled 0 (h:m:s)
2 8 20 lbs Controlled 0 (h:m:s)
3 8 20 lbs Controlled 0 (h:m:s)

The weight is where I want the pin. I want you to try to move the pin to 19 during this month! But first get the pull-ups all the way up for 1 set.

LLT
DB Alt Arm Curls
reps 15 each side
weight_lbs 10
Tempo controlled
Rest 60-90 sec
Set Reps Weight Tempo Rest
1 15 each side 10 lbs Controlled 60-90 sec (h:m:s)
2 15 each side 10 lbs Controlled 60-90 sec (h:m:s)
3 15 each side 10 lbs Controlled 60-90 sec (h:m:s)

Superset # 4 - Underhand Lat Pulldown ---> Plate Curls
Superset x 3

Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
Underhand Lat Pulldown Machine
reps 15
weight_lbs 40
Tempo controlled
Rest 0
Sit and adjust the knee pad so that there is no free space and you’re tightly seated. Place your feet flat on the floor, push your chest upwards and out. Retract your scapula, this should create an arch leaning away from the machine. Take hold of the bar, with palms towards you. Pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together. Slowly raise the bar back up until your arms are extended and back in the starting position.
Set Reps Weight Tempo Rest
1 15 40 lbs Controlled 0 (h:m:s)
2 12 45 lbs Controlled 0 (h:m:s)
3 8 55 lbs Controlled 0 (h:m:s)
LLT
Incline Curls
reps 10
weight_lbs 10
Tempo controlled
Rest 60-90 sec
Sit on an incline bench positioned at a 45-degree angle. Let dumbbells hang at sides with palms facing forward. Curl dumbbells up with control (no swinging), bending elbows and bring both weights to shoulders. Squeeze biceps at top of lift, then lower arms to full extension. Keep elbows stationary throughout the movement.
Set Reps Weight Tempo Rest
1 10 10 lbs Controlled 60-90 sec (h:m:s)
2 10 10 lbs Controlled 60-90 sec (h:m:s)
3 10 10 lbs Controlled 60-90 sec (h:m:s)

Superset # 5 - SA Lat Pulldown ---> Renegade Rows
Superset x 3

Perform 3 rounds of each superset completing the reps listed. Little rest in between exercises. Rest 60-90 secs in between sets. The weights are just a suggestive starting point.

LLT
single arm cable row
reps 15
weight_lbs 30
Tempo controlled
Rest 0
Sit on the seat and grab the handle with your hand using a neutral grip. Pull the handle towards the same side of the hand you are using. Keep your elbow by your side when your hand comes back towards your body and squeeze your shoulder blade. Keep your spine long. Return to starting position.
Set Reps Weight Tempo Rest
1 15 30 lbs Controlled 0 (h:m:s)
2 15 30 lbs Controlled 0 (h:m:s)
3 15 30 lbs Controlled 0 (h:m:s)

big stretch when hand is at the top

LLT
DB Renegade Rows
reps 10 each side
weight_lbs 15
Tempo controlled
Rest 60-90 sec
Start from a push-up position with your hands just outside shoulder-width, gripping two dumbbells. Your feet should be in line with your hands, and your body should be straight from head to heels. Keeping your core braced and elbow tucked, bring the dumbbell in your right hand to your ribs. Resist rotating your body. Lower the right dumbbell to the floor and repeat with the left one. Continue alternating sides.
Set Reps Weight Tempo Rest
1 10 each side 15 lbs Controlled 60-90 sec (h:m:s)
2 10 each side 15 lbs Controlled 60-90 sec (h:m:s)
3 10 each side 15 lbs Controlled 60-90 sec (h:m:s)

modification is to go to the knees. Make sure you are not in a tabletop though (hips forward)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Reduce tension, harmonize joint motion, and create greater tissue extensibility by performing a dynamic and static restorative poses.

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time
1 2 mins h:m:s
ULT
Child’s Pose to Cobra
Set Time
1 2 mins h:m:s