LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set time Rest
1 30s 0s
JM – Band Half Kneel Bow to Row
Set reps Tempo Rest
1 6 controlled 0s
JM – Prone Shoulder Mobility & Scapular Stability Movement
Set reps
1 10
JM – Kick Through + Pushup
Set reps Tempo Rest
1 10 controlled 0s
JM – World’s Greatest
Set reps Tempo Rest
1 6 controlled 0s
JM – Band Bow & Arrow Quick Release
Set reps Tempo Rest
1 6 controlled 0s
JM – Body Clapping – Upper Body
Set time Rest
1 20s 90s
Workout Blocks
Back Super-set
Superset x 3
BB Wide Stance Bentover Row
Set reps load Tempo Rest
1 5-8 moderate controlled 0s
2 5-8 moderate controlled 0s
3 5-8 moderate controlled 0s
JM – Band Single Arm Row with Rotation
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Chest Super-set
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 5-8 moderate controlled 0s
2 5-8 moderate controlled 0s
3 5-8 moderate controlled 0s
Lateral Crawl to Push Up
Set reps load Tempo Rest
1 10 light controlled 30s
2 10 light controlled 30s
3 10 light controlled 30s
Arm Finisher Super-set
Superset x 3
DB Alt Arm Curls
Set reps load Tempo Rest
1 12-15 light controlled 0s
2 12-15 light controlled 0s
3 12-15 light controlled 0s
DB Skullcrushers
Set reps load Tempo Rest
1 12-15 light controlled 30s
2 12-15 light controlled 30s
3 12-15 light controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
JM – Side Lying 90-90
Set reps Tempo Rest
1 6 controlled 0s
JM – Extended Child’s Pose to Cobra
Set reps Tempo Rest
1 10 controlled 0s

JM – 4Q Strength Endurance Push/Pull

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

This session focuses on strength endurance for the upper body. It includes two push and pull super-sets starting with loaded linear exercises and moving directly to loaded movement exercises. It also includes one final bicep & triceps super-set.

Warm-Up Blocks

Warmup Block
Horizontal Loading

7 Step Warm-up for upper body

Rub and Scrub Sternum/Clavicle
Set Time Rest
1 30s h:m:s 0s (h:m:s)
LLT
JM – Band Half Kneel Bow to Row
Start in half kneeling position. Grab the band and start upright. Lean forward into a bow, and as you return upright, pull the band to your sternum and hold for one second. Repeat the motion in one flow.
Set Reps Tempo Rest
1 6 Controlled 0s (h:m:s)
ULT
JM – Prone Shoulder Mobility & Scapular Stability Movement
Start face down on the ground. Extend your arms slowly forward and get a good stretch. Next, slowly bring your arms to your sides and flip them in one motion to connect over your lower back.
Set Reps
1 10
UMT
JM – Kick Through + Pushup
Set Reps Tempo Rest
1 10 Controlled 0s (h:m:s)
UMT
JM – World’s Greatest
Set Reps Tempo Rest
1 6 Controlled 0s (h:m:s)
LMT
JM – Band Bow & Arrow Quick Release
With a light band, extend one hand in front of you while pulling the other back. During that same motion, rotate the body and step back with the same foot. Quickly release the back hand and return to a forward position.
Set Reps Tempo Rest
1 6 Controlled 0s (h:m:s)
LMT
JM – Body Clapping – Upper Body
Clap the upper portion of the body to increase stimulation in the muscles.
Set Time Rest
1 20s h:m:s 90s (h:m:s)

Workout Blocks

Back Super-set
Superset x 3

LLT
BB Wide Stance Bentover Row
reps 5-8
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5-8 Moderate Controlled 0s (h:m:s)
2 5-8 Moderate Controlled 0s (h:m:s)
3 5-8 Moderate Controlled 0s (h:m:s)
LMT
JM – Band Single Arm Row with Rotation
reps 10
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)

Chest Super-set
Superset x 3

LLT
DB Bench Press
reps 5-8
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5-8 Moderate Controlled 0s (h:m:s)
2 5-8 Moderate Controlled 0s (h:m:s)
3 5-8 Moderate Controlled 0s (h:m:s)
UMT
Lateral Crawl to Push Up
reps 10
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 Light Controlled 30s (h:m:s)
2 10 Light Controlled 30s (h:m:s)
3 10 Light Controlled 30s (h:m:s)

Arm Finisher Super-set
Superset x 3

LLT
DB Alt Arm Curls
reps 12-15
load light
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 12-15 Light Controlled 0s (h:m:s)
2 12-15 Light Controlled 0s (h:m:s)
3 12-15 Light Controlled 0s (h:m:s)
LLT
DB Skullcrushers
reps 12-15
load light
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 12-15 Light Controlled 30s (h:m:s)
2 12-15 Light Controlled 30s (h:m:s)
3 12-15 Light Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
JM – Side Lying 90-90
Set Reps Tempo Rest
1 6 Controlled 0s (h:m:s)
ULT
JM – Extended Child’s Pose to Cobra
Set Reps Tempo Rest
1 10 Controlled 0s (h:m:s)