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

MN Strength Endurance

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

Warm-Up Blocks

Warmup Block 28-Day
Horizontal Loading

UMT
Foam Roll, Low Chain
Use all or parts of this sequence to begin the process or tissue stimulation or regeneration.
Set Reps Tempo
1 6 Controlled
ULT
Self-Massage: Foam Roll Lat
Set Reps Tempo
1 6 Controlled
LAR ULT
Seated 90-90 Stretch
Stretch for the hips
Set Time Intensity Rest
1 0:02:00 h:m:s 5/10 RPE :30 (h:m:s)
2 0:02:00 h:m:s 5/10 RPE :30 (h:m:s)
3 0:02:00 h:m:s 5/10 RPE :30 (h:m:s)
4 0:02:00 h:m:s 5/10 RPE :30 (h:m:s)
Reverse Lunge Eye Tracking
Set Reps
1 10
LAR
Shoulder Mobility
Set Reps Intensity Tempo Rest
1 2 5/10 RPE Controlled :30 (h:m:s)

1. Cervical CARS
2. Scapular Controlled Articular Rotations (CARs)
3. Glenohumeral CARs

Workout Blocks

MN Crawl and G2S
Horizontal Loading

ULT
Bear Get Up
Set Reps
1 10

MN Strength LPull UPress
Tri-Set x 3

ULT
Hip Bridge
reps 10
Set Reps
1 10
2 10
3 10
LMT
OH Rotational Deadshift off of Table
reps 10
Set Reps
1 10
2 10
3 10
LLT
BB Wide Stance OH Press
reps 10
Set Reps
1 10
2 10
3 10

MN Strength LPush UPull
Tri-Set x 1

ULT
Prone Push-Back to Squat
reps 10
Set Reps
1 10
LLT
DB Squat to Curl to Press
reps 10
Set Reps
1 10
LLT
DB Bentover Row
reps 10
Set Reps
1 10