LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Upper Body Warm-Up Block
Horizontal
Stationary Bike
Set time intensity
1 5:00 50-65%
Band Overhead Press Outs with Step
Set reps
1 5L/5R
Dowel Rod Halo
Set reps load Tempo
1 5 light controlled
UMT Forward Walking Lunges with XBody Twist
Set time
1 2:00
ViPR PRO-Wide Stance, 2 Arm Tilt
Set reps weight_kgs Tempo
1 10 10-16 fast
Anterior Posterior Reaches
Set reps
1 5L/5R
ViPR PRO T-Step Rotations
Set reps
1 10
Workout Blocks
Push Super Set
Superset x 2
LLT Stability Ball / Bench 2 Arm DB Chest Press
Set reps load Tempo
1 8 heavy 1:1:2
2 8 heavy 1:1:2
Push Up to Rotation
Set reps Tempo Rest
1 8 controlled 0:0:060
2 8 controlled 0:0:060
Push Super Set
Superset x 2
LLT Thrusters
Set reps load Tempo Rest
1 10 moderate explosive 0:0:15
2 10 moderate explosive 0:0:15
ULT TRX Chest Press
Set reps Tempo Rest
1 10 1:0:1 0:0:60
2 10 1:0:1 0:0:60
Pull Giant Set
Giant Set x 2
LLT Rowing Machine 2 Arm Row
Set reps Rest
1 8 0:0:15
2 8 0:0:15
Rotational Push Up with One Arm Row
Set reps Rest
1 8 0:0:15
2 8 0:0:15
LMT Vipr Lateral Shuffle One Arm Row
Set reps Rest
1 8 0:0:15
2 8 0:0:15
ULT TRX One Leg Row Wrist Twist
Set reps 0 Tempo Rest
1 To Failure 1:1:2 0:1:30
2 To Failure 1:1:2 0:1:30
Cool Down Blocks
Cool Down Block
Horizontal
ViPR PRO-Wide Stance, 2 Arm Tilt
Set reps 0 Hold
1 3 0:0:10
ViPR PRO-Side Squat, Type 1 Tilt – Forced Exhalation
Set reps
1 3
2 3
Foam Roll Overhead Reaches
Set time
1 0:0:30
Self-Massage: Foam Roll Lat
Set time
1 0:0:30
2 0:0:30
Restore Childs Pose Lat Reach
Set time
1 0:0:30
2 0:0:30
Meditation: Forest
Set time
1 0:2:00

Upper Body Strength Endurance

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

Target Clients: Beginning level clients, 11 weeks into their strength and mobility training, who are now safely prepared for a more structured strength endurance workout.

*14 minute dynamic warm-up
*2 Rounds for the 3 Vertical Load Working Blocks focused on upper body: Chest, Shoulders, Lats, and Delts.
*Each Round: 2 Push Super Sets training strength endurance + 1 Pull Giant Set for chest, shoulders, lats, and delt hypertrophy.
*60 seconds rest between sets, with an extra 60 seconds between rounds if needed.
*2 Rounds Total for the vertical 3 sets
*10 Minute Cool Down

Warm-Up Blocks

Upper Body Warm-Up Block
Horizontal Loading

Opening and warming the upper body for muscular endurance and sub max training.

LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
Set Time Intensity
1 5:00 h:m:s 50-65% RPE
LLT
Band Overhead Press Outs with Step
Set Reps
1 5L/5R
UMT
Dowel Rod Halo
Set Reps Load Tempo
1 5 Light Controlled
UMT
UMT Forward Walking Lunges with XBody Twist
Set Time
1 2:00 h:m:s
LLT
ViPR PRO-Wide Stance, 2 Arm Tilt
Set Reps Weight Tempo
1 10 10-16 kgs Fast
ULT
Anterior Posterior Reaches
Set Reps
1 5L/5R
LMT
ViPR PRO T-Step Rotations
Set Reps
1 10

Use this as a stimulation exercise versus strength. Let your eyes follow the end of the furthest end of the vipr on each rep.

Workout Blocks

Push Super Set
Superset x 2

LLT
LLT Stability Ball / Bench 2 Arm DB Chest Press
reps 8
load heavy
Tempo 1:1:2
Set Reps Load Tempo
1 8 Heavy 1:1:2
2 8 Heavy 1:1:2
UMT
Push Up to Rotation
reps 8
Tempo controlled
Rest 0:0:060
Set Reps Tempo Rest
1 8 Controlled 0:0:060 (h:m:s)
2 8 Controlled 0:0:060 (h:m:s)

Push Super Set
Superset x 2

LLT
LLT Thrusters
reps 10
load moderate
Tempo explosive
Rest 0:0:15
Set Reps Load Tempo Rest
1 10 Moderate Explosive 0:0:15 (h:m:s)
2 10 Moderate Explosive 0:0:15 (h:m:s)
LLT
ULT TRX Chest Press
reps 10
Tempo 1:0:1
Rest 0:0:60
Set Reps Tempo Rest
1 10 1:0:1 0:0:60 (h:m:s)
2 10 1:0:1 0:0:60 (h:m:s)

Pull Giant Set
Giant Set x 2

Muscular Endurance

LLT
LLT Rowing Machine 2 Arm Row
reps 8
Rest 0:0:15
Set Reps Rest
1 8 0:0:15 (h:m:s)
2 8 0:0:15 (h:m:s)
UMT
Rotational Push Up with One Arm Row
reps 8
Rest 0:0:15
Set Reps Rest
1 8 0:0:15 (h:m:s)
2 8 0:0:15 (h:m:s)
LMT
LMT Vipr Lateral Shuffle One Arm Row
reps 8
Rest 0:0:15
Set Reps Rest
1 8 0:0:15 (h:m:s)
2 8 0:0:15 (h:m:s)
ULT
ULT TRX One Leg Row Wrist Twist
reps To Failure
0
Tempo 1:1:2
Rest 0:1:30
Set Reps Tempo Rest
1 To Failure 1:1:2 0:1:30 (h:m:s)
2 To Failure 1:1:2 0:1:30 (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

LLT
ViPR PRO-Wide Stance, 2 Arm Tilt
Set Reps Hold
1 3 0:0:10 h:m:s
LMT
ViPR PRO-Side Squat, Type 1 Tilt – Forced Exhalation
Set Reps
1 3
2 3
UMT
Foam Roll Overhead Reaches
Set Time
1 0:0:30 h:m:s
ULT
Self-Massage: Foam Roll Lat
Set Time
1 0:0:30 h:m:s
2 0:0:30 h:m:s
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Time
1 0:0:30 h:m:s
2 0:0:30 h:m:s
GPR
Meditation: Forest
This can be a guided experience. Choose a comfortable position to meditate in. Focus on your body, breaths, loving thoughts, gratitude etc
Set Time
1 0:2:00 h:m:s