LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
DF 7 Step Warm Up- Focus on Shoulders and Glutes
Horizontal
Self-Massage: Foam Roll Lat
Set time
1 :20
Self-Massage: Glutes
Set time
1 :20
Elevated Prone Squat to Mini Cobra
Set reps Tempo
1 4 controlled
Bird Dog
Set reps
1 4
Type 1 Spinal Motion Forced Exhalation
Set reps
1 4
SL Alternating Bridge (Marching)
Set reps
1 4
Overhead Ward Rotation Quick Release
Set reps
1 4
Eye Tracking Reverse Lunge
Set reps
1 4
DF 4Q Shoulder Giant Set for Hypertrophy
Horizontal
DB Bench Press
Set reps load Tempo Rest
1 6 heavy controlled :15
2 6 heavy controlled :15
1.5 MB Halo
Set reps load Tempo Rest
1 6 moderate controlled :15
2 6 moderate controlled :15
High Side Planks
Set reps Tempo Rest
1 6 controlled :15
2 6 controlled :15
Neutral Grip Pull Up
Set reps Rest
1 to failure 00:02:00
2 to failure 00:02:00
DF 4Q Glutes Giant Set for Hypertrophy
Horizontal
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 06 heavy controlled :15
2 06 heavy controlled :15
Loaded T-Squat
Set reps load Tempo Rest
1 06 moderate controlled :15
2 06 moderate controlled :15
Rotational Jop
Set reps Tempo Rest
1 06 controlled :15
2 06 controlled :15
Repeated Squat Jump
Set reps Tempo Rest
1 to failure explosive 00:02:00
2 to failure explosive 00:02:00
Cool Down Blocks
Cool Down Block
Horizontal
Side Lying 90-90
Set time
1 00:02:00
Restore Childs Pose Lat Reach
Set time
1 00:02:00

DF 4Q Shoulder and Glute Hypertrophy

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

This workout will use two giant sets to achieve hypertrophy for the shoulders and glutes. Perform each block as a circuit twice, with 15 second rest between each exercise and 2 minutes of rest between each set.

Warm-Up Blocks

DF 7 Step Warm Up- Focus on Shoulders and Glutes
Horizontal Loading

7 step warm up, designed to prepare the body for the demands of hypertrophy training for shoulders and glutes.

ULT
Self-Massage: Foam Roll Lat
Set Time
1 :20 h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 :20 h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps Tempo
1 4 Controlled
ULT
Bird Dog
Set Reps
1 4

each side

UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 4

each side

ULT
SL Alternating Bridge (Marching)
Set Reps
1 4
UMT
Overhead Ward Rotation Quick Release
Set Reps
1 4

Each Side

ULT
Eye Tracking Reverse Lunge
Set Reps
1 4

each side

DF 4Q Shoulder Giant Set for Hypertrophy
Horizontal Loading

LLT
DB Bench Press
Set Reps Load Tempo Rest
1 6 Heavy Controlled :15 (h:m:s)
2 6 Heavy Controlled :15 (h:m:s)
LMT
1.5 MB Halo
Set Reps Load Tempo Rest
1 6 Moderate Controlled :15 (h:m:s)
2 6 Moderate Controlled :15 (h:m:s)
UMT
High Side Planks
Set Reps Tempo Rest
1 6 Controlled :15 (h:m:s)
2 6 Controlled :15 (h:m:s)
ULT
Neutral Grip Pull Up
Set Reps Rest
1 to failure 00:02:00 (h:m:s)
2 to failure 00:02:00 (h:m:s)

DF 4Q Glutes Giant Set for Hypertrophy
Horizontal Loading

LLT
BB Back Squat Neutral Stance
Set Reps Load Tempo Rest
1 06 Heavy Controlled :15 (h:m:s)
2 06 Heavy Controlled :15 (h:m:s)
LMT
Loaded T-Squat
Set Reps Load Tempo Rest
1 06 Moderate Controlled :15 (h:m:s)
2 06 Moderate Controlled :15 (h:m:s)
UMT
Rotational Jop
2 foot take off - one foot landing = JOP
Set Reps Tempo Rest
1 06 Controlled :15 (h:m:s)
2 06 Controlled :15 (h:m:s)
ULT
Repeated Squat Jump
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Reps Tempo Rest
1 to failure Explosive 00:02:00 (h:m:s)
2 to failure Explosive 00:02:00 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Side Lying 90-90
Set Time
1 00:02:00 h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 00:02:00 h:m:s