LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Pelvis
Set time
1 30
Rub and Scrub Sternum/Clavicle
Set time
1 30
Prone T-Spine Rotation
Set reps Tempo
1 10 each side controlled
Prone Push Back Squat
Set reps
1 10
Shoulder Rotation -Band Quick Release
Set reps load Tempo
1 10 light controlled
Lift and Shift Eye Tracking
Set reps load Tempo
1 10 light controlled
Workout Blocks
Push Superset: DB Incline Press + Lateral Crawl w/Push Up
Superset x 3
DB Incline Press
Set reps load Tempo Rest
1 10-15 moderate controlled 0s
2 10-15 moderate controlled 0s
3 10-15 moderate controlled 0s
Lateral Crawl to Push Up
Set reps Tempo Rest
1 10 controlled 60s
2 10 controlled 60s
3 10 controlled 60s
Pull Superset: DB Bentover Row + Neutral Grip Pull Up
Superset x 3
DB Bentover Row
Set reps load Tempo Rest
1 10-15 moderate controlled 0s
2 10-15 moderate controlled 0s
3 10-15 moderate controlled 0s
Neutral Grip Pull Up
Set reps Tempo Rest
1 5 controlled 30s
2 5 controlled 30s
3 5 controlled 30s
Push Superset: Bench Press + Push Up
Superset x 3
DB Bench Press
Set reps load Tempo Rest
1 10-15 moderate controlled 0s
2 10-15 moderate controlled 0s
3 10-15 moderate controlled 0s
Lateral Crawl to Push Up
Set reps Tempo Rest
1 10 controlled 60s
2 10 controlled 60s
3 10 controlled 60s
Pull Superset: Rotational Row + Pull Up
Superset x 3
DB Lawnmower Row
Set reps load Tempo Rest
1 10-15 moderate controlled 0s
2 10-15 moderate controlled 0s
3 10-15 moderate controlled 0s
Neutral Grip Pull Up
Set reps Tempo Rest
1 5 controlled 30s
2 5 controlled 30s
3 5 controlled 30s
Cool Down Blocks
Cool Down Block
Horizontal
Prone T-Spine Rotation
Set reps Tempo
1 10 each controlled
2 10 each controlled
Quadruped OH 1-Arm Reach
Set reps Tempo
1 10 each controlled
2 10 each controlled
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
2 10 controlled

(AB) Push/Pull Strength Endurance

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

Chest & Back superset program to improve strength endurance in multiple planes of motion using dumbbells and body weight exercises. The idea of being "strong" when you push and pull.

Perform the 3 sets of DB Exercise w/minimal rest. When completed rest 60 seconds. Next perform the Bodyweight exercise per rep count and recovery. Once completed. Move on to the next Superset for Pulling. The workout should flow in the following order:
Warm-Up
Push Superset
Pull Superset
Push Superset
Pull Superset
Cool Down

Warm-Up Blocks

Warmup Block
Horizontal Loading

Prep the T-Spine and Shoulders

Rub and Scrub Pelvis
Set Time
1 30 h:m:s
Rub and Scrub Sternum/Clavicle
Set Time
1 30 h:m:s
UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 each side Controlled
LAR ULT
Prone Push Back Squat
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 10
LLT
Shoulder Rotation -Band Quick Release
Set Reps Load Tempo
1 10 Light Controlled
LLT
Lift and Shift Eye Tracking
Set Reps Load Tempo
1 10 Light Controlled

Workout Blocks

Push Superset: DB Incline Press + Lateral Crawl w/Push Up
Superset x 3

Perform the 3 sets of DB Incline Press w/minimal rest. When completed rest 60 seconds. Next perform the Lateral Crawl w/Push Up per rep could and recovery. Once completed. Move on to the next Superset for Pulling.

LLT
DB Incline Press
reps 10-15
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0s (h:m:s)
2 10-15 Moderate Controlled 0s (h:m:s)
3 10-15 Moderate Controlled 0s (h:m:s)
UMT
Lateral Crawl to 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)

Pull Superset: DB Bentover Row + Neutral Grip Pull Up
Superset x 3

LLT
DB Bentover Row
reps 10-15
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0s (h:m:s)
2 10-15 Moderate Controlled 0s (h:m:s)
3 10-15 Moderate Controlled 0s (h:m:s)
ULT
Neutral Grip Pull Up
reps 5
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 5 Controlled 30s (h:m:s)
2 5 Controlled 30s (h:m:s)
3 5 Controlled 30s (h:m:s)

Push Superset: Bench Press + Push Up
Superset x 3

LLT
DB Bench Press
reps 10-15
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0s (h:m:s)
2 10-15 Moderate Controlled 0s (h:m:s)
3 10-15 Moderate Controlled 0s (h:m:s)
UMT
Lateral Crawl to 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)

Pull Superset: Rotational Row + Pull Up
Superset x 3

LMT
DB Lawnmower Row
reps 10-15
load moderate
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0s (h:m:s)
2 10-15 Moderate Controlled 0s (h:m:s)
3 10-15 Moderate Controlled 0s (h:m:s)
ULT
Neutral Grip Pull Up
reps 5
Tempo controlled
Rest 30s
Set Reps Tempo Rest
1 5 Controlled 30s (h:m:s)
2 5 Controlled 30s (h:m:s)
3 5 Controlled 30s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Quick recovery for back and chest.

UMT
Prone T-Spine Rotation
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled
LAR ULT
Quadruped OH 1-Arm Reach
This exercise creates greater T-Spine Extension and Shoulder Flexion.
Set Reps Tempo
1 10 each Controlled
2 10 each Controlled
ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
2 10 Controlled