LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
4Q Warmup (LRinker)
Horizontal
Rub and Scrub Ankle
Set time
1 30 s
Self-Massage: Glutes
Set reps
1 30 s each side
Split Squat Hold OH MB Wall Ward
Set reps
1 10 per side
Deep Squat Forward Reach
Set time
1 30 s
MB Split Stance Medial Reach
Set reps
1 10 each side
Split Stance Turn to Open Side w Elbows Up
Set reps Tempo
1 5 each side controlled
Loaded OH Lateral Quick Jumps
Set reps Tempo
1 10 each side fast
Lateral Step Eye Tracking
Set reps
1 5-8 each side
Workout Blocks
4Q Total-Body Dead Strength Circuit
Circuit x 3
SL Squat to Box
Set reps weight_lbs Tempo Rest
1 8-12 reps per side Bodyweight controlled 30-60s
2 8-12 reps per side Bodyweight controlled 30-60s
3 8-12 reps per side Bodyweight controlled 30-60s
Set reps weight_lbs Tempo Rest
1 8-12 Bodyweight controlled 30-60s
2 8-12 Bodyweight controlled 30-60s
3 8-12 Bodyweight controlled 30-60s
DB Split Stance Unilateral Deadlift
Set reps load Tempo Rest
1 8-12 reps per side moderate controlled 30-60s
2 8-12 reps per side moderate controlled 30-60s
3 8-12 reps per side heavy controlled 30-60s
DB Bentover Row
Set reps load Tempo Rest
1 8-12 moderate controlled 30-60s
2 8-12 moderate controlled 30-60s
3 8-12 heavy controlled 30-60s
Transverse Lunge Touchdown
Set reps weight_lbs Tempo Rest
1 8-12 reps per side Bodyweight controlled 30-60s
2 8-12 reps per side Bodyweight controlled 30-60s
3 8-12 reps per side Bodyweight controlled 30-60s
Suspended 1Arm Row w/ Rotation
Set reps weight_lbs Tempo Rest
1 8-12 reps per side Bodyweight controlled 30-60s
2 8-12 reps per side Bodyweight controlled 30-60s
3 8-12 reps per side Bodyweight controlled 30-60s
Anterior to Rotational Lunge – 1Arm DeadShift
Set reps load Tempo Rest
1 8-12 reps per side moderate controlled 30-60s
2 8-12 reps per side heavy controlled 30-60s
3 8-12 reps per side heavy controlled 30-60s
MB Half Kneeling Rotational Deadshift
Set reps load Tempo Rest
1 8-12 reps per side moderate controlled 30-60s
2 8-12 reps per side heavy controlled 30-60s
3 8-12 reps per side heavy controlled 30-60s
Cool Down Blocks
Cool Down Block
Horizontal
Kneeling Restorative Flow for Recovery and Regeneration
Set time Tempo
1 60s each side controlled
Pigeon Squat to Cobra
Set time Hold
1 60 s each side
Self-Massage: T-Spine
Set reps Tempo
1 60 s controlled
Loaded Belly Breathing
Set reps
1 10

LRinker 4Q Dead Strength Workout

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

Warm-Up Blocks

4Q Warmup (LRinker)
Horizontal Loading

Rub and Scrub Ankle
Set Time
1 30 s h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 30 s each side
LLT
Split Squat Hold OH MB Wall Ward
Activation and Positional Strength for the Core and Hips
Set Reps
1 10 per side
GAR ULT
Deep Squat Forward Reach
Restful pose and stretch for the LPHC and torso.
Set Time
1 30 s h:m:s
LMT
MB Split Stance Medial Reach
Activation for Feet and lateral Hip
Set Reps
1 10 each side
LAR UMT
Split Stance Turn to Open Side w Elbows Up
Stretches out the hips through rotation.
Set Reps Tempo
1 5 each side Controlled
LMT
Loaded OH Lateral Quick Jumps
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Reps Tempo
1 10 each side Fast
LMT
Lateral Step Eye Tracking
Set Reps
1 5-8 each side

Workout Blocks

4Q Total-Body Dead Strength Circuit
Circuit x 3

Perform this circuit of 8 exercises for 3 rounds.
Rest 30-60 seconds between each exercise within the circuit.
Rest 60-90s between each round of the circuit.

ULT
SL Squat to Box
reps 8-12 reps per side
weight_lbs Bodyweight
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
2 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
3 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
reps 8-12
weight_lbs Bodyweight
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8-12 Bodyweight lbs Controlled 30-60s (h:m:s)
2 8-12 Bodyweight lbs Controlled 30-60s (h:m:s)
3 8-12 Bodyweight lbs Controlled 30-60s (h:m:s)
LLT
DB Split Stance Unilateral Deadlift
reps 8-12 reps per side
load moderate
Tempo controlled
Rest 30-60s
Set Reps Load Tempo Rest
1 8-12 reps per side Moderate Controlled 30-60s (h:m:s)
2 8-12 reps per side Moderate Controlled 30-60s (h:m:s)
3 8-12 reps per side Heavy Controlled 30-60s (h:m:s)
LLT
DB Bentover Row
reps 8-12
load moderate
Tempo controlled
Rest 30-60s
Set Reps Load Tempo Rest
1 8-12 Moderate Controlled 30-60s (h:m:s)
2 8-12 Moderate Controlled 30-60s (h:m:s)
3 8-12 Heavy Controlled 30-60s (h:m:s)
UMT
Transverse Lunge Touchdown
reps 8-12 reps per side
weight_lbs Bodyweight
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
2 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
3 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-12 reps per side
weight_lbs Bodyweight
Tempo controlled
Rest 30-60s
Set Reps Weight Tempo Rest
1 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
2 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
3 8-12 reps per side Bodyweight lbs Controlled 30-60s (h:m:s)
LMT
Anterior to Rotational Lunge – 1Arm DeadShift
reps 8-12 reps per side
load moderate
Tempo controlled
Rest 30-60s
Set Reps Load Tempo Rest
1 8-12 reps per side Moderate Controlled 30-60s (h:m:s)
2 8-12 reps per side Heavy Controlled 30-60s (h:m:s)
3 8-12 reps per side Heavy Controlled 30-60s (h:m:s)
LMT
MB Half Kneeling Rotational Deadshift
reps 8-12 reps per side
load moderate
Tempo controlled
Rest 30-60s
Set Reps Load Tempo Rest
1 8-12 reps per side Moderate Controlled 30-60s (h:m:s)
2 8-12 reps per side Heavy Controlled 30-60s (h:m:s)
3 8-12 reps per side Heavy Controlled 30-60s (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

UMT
Kneeling Restorative Flow for Recovery and Regeneration
Set Time Tempo
1 60s each side h:m:s Controlled
ULT
Pigeon Squat to Cobra
Set Time Hold
1 60 s each side h:m:s h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps Tempo
1 60 s Controlled
LLT
Loaded Belly Breathing
Set Reps
1 10