LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Horizontal
Thoracic and Hip warm up
Horizontal
Self-Massage: T-Spine
Set time
1 2 min
Self-Massage: Glutes
Set time
1 2 m
Prisoner Runner’s Hinge
Set reps
1 5 ea
DB Scaption
Set reps
1 5
Runner’s Rotational Hinge Ball Knee Drive
Set reps
1 5 ea
MB Half Kneeling OH Deadlift
Set reps
1 5 ea
Half Kneeling Type 1 Reaches
Set reps
1 3 ea
Bow and Arrow w/ Quick Release
Set reps
1 5 ea
Stimulation Clapping for Glutes and Lats
Set time
1 20 s
Workout Blocks
Working Block
Horizontal
Deadlift Giant set 1
Giant Set x 3
DB Sumo Deadlift
Set reps Rest
1 6 15 s
2 6 15 s
3 6 15 s
Kneeling Zig Zag G2S
Set reps Rest
1 6 ea 15 s
2 6 ea 15 s
3 6 ea 15 s
Landmine 1A Side Deadlift
Set reps Rest
1 6 ea 15 s
2 6 ea 15 s
3 6 ea 15 s
Partial Co Contraction Lunge
Set reps intensity Rest
1 Failure 10 2 m
2 Failure 10 2 m
3 Failure 10 2 m
Pull Up Giant Set 1
Giant Set x 3
Neutral Grip Pull Up
Set reps Rest
1 6 15 s
2 6 15 s
3 6 15 s
DB Lawnmower Row
Set reps Rest
1 6 ea 15 s
2 6 ea 15 s
3 6 ea 15 s
Set reps time Rest
1 6 ea 10 s 15 s
2 6 ea 10 s 15 s
3 6 ea 10 s 15 s
Lat Pulldown Wide Grip
Set reps intensity Rest
1 Failure 10 2 m
2 Failure 10 2 m
3 Failure 10 2 m
Cool Down Blocks
Cool Down Block
Horizontal
Deadlift cool down
Tri-Set x 1
IR Active Hamstring Stretch
Set reps time
1 1 1 m
Pigeon
Set reps time
1 1 1 m
Cobra
Set reps time
1 1 1 m

Glutes and Upper Back Hypertrophy 1

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

Warm-Up Blocks

Horizontal Loading

Thoracic and Hip warm up
Horizontal Loading

Increase thoracic mobilization and Hip activation

LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 2 min h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 2 m h:m:s
ULT
Prisoner Runner’s Hinge
Set Reps
1 5 ea
LLT
DB Scaption
Set Reps
1 5
LMT
Runner’s Rotational Hinge Ball Knee Drive
Set Reps
1 5 ea
LLT
MB Half Kneeling OH Deadlift
Set Reps
1 5 ea
UMT
Half Kneeling Type 1 Reaches
Set Reps
1 3 ea
LLT
Bow and Arrow w/ Quick Release
Set Reps
1 5 ea
UMT
Stimulation Clapping for Glutes and Lats
Set Time
1 20 s h:m:s

Workout Blocks

Working Block
Horizontal Loading

Deadlift Giant set 1
Giant Set x 3

LLT
DB Sumo Deadlift
reps 6
Rest 15 s
Set Reps Rest
1 6 15 s (h:m:s)
2 6 15 s (h:m:s)
3 6 15 s (h:m:s)
UMT
Kneeling Zig Zag G2S
reps 6 ea
Rest 15 s
Set Reps Rest
1 6 ea 15 s (h:m:s)
2 6 ea 15 s (h:m:s)
3 6 ea 15 s (h:m:s)
Landmine 1A Side Deadlift
reps 6 ea
Rest 15 s
Set Reps Rest
1 6 ea 15 s (h:m:s)
2 6 ea 15 s (h:m:s)
3 6 ea 15 s (h:m:s)
ULT
Partial Co Contraction Lunge
reps Failure
intensity 10
Rest 2 m
Push through the front foot. Keep Glute and Quad under tension throughout the set.
Set Reps Intensity Rest
1 Failure 10 RPE 2 m (h:m:s)
2 Failure 10 RPE 2 m (h:m:s)
3 Failure 10 RPE 2 m (h:m:s)

Pull Up Giant Set 1
Giant Set x 3

ULT
Neutral Grip Pull Up
reps 6
Rest 15 s
Set Reps Rest
1 6 15 s (h:m:s)
2 6 15 s (h:m:s)
3 6 15 s (h:m:s)
LMT
DB Lawnmower Row
reps 6 ea
Rest 15 s
Set Reps Rest
1 6 ea 15 s (h:m:s)
2 6 ea 15 s (h:m:s)
3 6 ea 15 s (h:m:s)
reps 6 ea
time 10 s
Rest 15 s
Set Reps Time Rest
1 6 ea 10 S h:m:s 15 s (h:m:s)
2 6 ea 10 S h:m:s 15 s (h:m:s)
3 6 ea 10 S h:m:s 15 s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps Failure
intensity 10
Rest 2 m
Set Reps Intensity Rest
1 Failure 10 RPE 2 m (h:m:s)
2 Failure 10 RPE 2 m (h:m:s)
3 Failure 10 RPE 2 m (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Deadlift cool down
Tri-Set x 1

Decrease tension in low back and glutes

ULT
IR Active Hamstring Stretch
reps 1
time 1 m
Set Reps Time
1 1 1 M h:m:s
LAR UMT
Pigeon
reps 1
time 1 m
Stretch for the LPHC
Set Reps Time
1 1 1 M h:m:s
ULT
Cobra
reps 1
time 1 m
Set Reps Time
1 1 1 M h:m:s