LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Lat – Foam Roll 1 x 60-90s

Set	time
1	60-90s

Quadriceps – Foam Roll 1 x 60-90s

Set	time
1	60-90s

Prone T-Spine Rotation 1 x 5 s/side

Set	reps
1	5 s/side

DB OH Overhead Press 4 x 6-12

Set	reps	load	Tempo
1	6-12	moderate	controlled
2	6-12	moderate	controlled
3	Top set 6-8	heavy	controlled
4	Drop set	moderate	controlled

Lateral Cable Raises 4 x 8-15

Set	reps	load	Tempo
1	8-15	moderate	controlled
2	8-15	moderate	controlled
3	Top set	heavy	controlled
4	Drop set	moderate	fast

Plate Front Raise 1 x 50

Set	reps	weight_lbs	Tempo
1	50	35lb plate	controlled

Strength – Cable Face Pull 1 x 10

Set	reps
1	10

Leg Extension 3 x 15

Set	reps	load	Tempo	Rest
1	15	moderate	controlled	1 min
2	15	moderate	controlled	1 min
3	15	moderate	controlled	1 min

Front Rack Goblet Squat 3 x 6

Set	reps	load	Tempo	Rest
1	6	heavy	controlled	3 min
2	6	heavy	controlled	3 min
3	6	heavy	controlled	3 min

Hack Squat 3 x 6-12

Set	reps	load	Tempo	Rest
1	6-12	heavy	controlled	2-3 min
2	6-12	heavy	controlled	2-3 min
3	6-12	heavy	controlled	2-3 min

Leg Press – Plate Loaded Machine 3 x 8-10

Set	reps	weight_lbs	Tempo	Rest
1	8-10		controlled	2-3 min
2	8-10		controlled	2-3 min
3	8-10		controlled	2-3 min

Cool Down Blocks

Back/Shoulder Wall Assisted Stretch 1 x 5 s/side

Set	reps
1	5 s/side

TRX Shoulder Extension Stretch [MS] 1 x 60s

Set	time
1	60s

Hip Flexor / Hamstring Rock 1 x 5 s/side

Set	reps
1	5 s/side

Yoga Pigeon Pose 1 x 60s

Set	reps
1	60s

Shoulders / Lower

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Movement Prep
Horizontal Loading

Lat – Foam Roll

Set	Time
1	60-90s h:m:s

Quadriceps – Foam Roll

Set	Time
1	60-90s h:m:s

UMT
Prone T-Spine Rotation

Set	Reps
1	5 s/side

Workout Blocks

Shoulders
Horizontal Loading

LLT
DB OH Overhead Press

Set	Reps	Load	Tempo
1	6-12	Moderate	Controlled
2	6-12	Moderate	Controlled
3	Top set 6-8	Heavy	Controlled
4	Drop set	Moderate	Controlled

Rotates w/ Smith OH Press

LLT
Lateral Cable Raises

Set	Reps	Load	Tempo
1	8-15	Moderate	Controlled
2	8-15	Moderate	Controlled
3	Top set	Heavy	Controlled
4	Drop set	Moderate	Fast

LLT
Plate Front Raise

Set	Reps	Weight	Tempo
1	50	35lb Plate lbs	Controlled

LLT
Strength – Cable Face Pull

Set	Reps
1	10

Workout Quads
Horizontal Loading

Narrow stance with feet pointed forward to target more quads.

Rest: 2-3 mins

LLT
Leg Extension

Set	Reps	Load	Tempo	Rest
1	15	Moderate	Controlled	1 min (h:m:s)
2	15	Moderate	Controlled	1 min (h:m:s)
3	15	Moderate	Controlled	1 min (h:m:s)

LLT
Front Rack Goblet Squat

Set	Reps	Load	Tempo	Rest
1	6	Heavy	Controlled	3 min (h:m:s)
2	6	Heavy	Controlled	3 min (h:m:s)
3	6	Heavy	Controlled	3 min (h:m:s)

LLT
Hack Squat

Set	Reps	Load	Tempo	Rest
1	6-12	Heavy	Controlled	2-3 min (h:m:s)
2	6-12	Heavy	Controlled	2-3 min (h:m:s)
3	6-12	Heavy	Controlled	2-3 min (h:m:s)

LLT
Leg Press – Plate Loaded Machine

Set	Reps	Weight	Tempo	Rest
1	8-10	lbs	Controlled	2-3 min (h:m:s)
2	8-10	lbs	Controlled	2-3 min (h:m:s)
3	8-10	lbs	Controlled	2-3 min (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

Back/Shoulder Wall Assisted Stretch

Set	Reps
1	5 s/side

LAR ULT
TRX Shoulder Extension Stretch [MS]

Set	Time
1	60s h:m:s

ULT
Hip Flexor / Hamstring Rock

Set	Reps
1	5 s/side

LPR
Yoga Pigeon Pose

Set	Reps
1	60s