LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Pelvis
Set time
1 1 mins/ea
Runner’s Hinge Ball Knee Drive
Set reps Tempo
1 10 controlled
Supine Slide Hip Decouple
Set reps Tempo
1 8 controlled
Prone Atomic Frog T1 HpDC
Set reps Tempo
1 8 controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 10 controlled
Mini Band Rotational Ward Quick Release
Set reps
1 6
Lateral Step Eye Tracking
Set reps Tempo
1 10 controlled
Rub and Scrub Sternum/Clavicle
Set time
1 1 min/ea
Elevated Prone Squat to Mini Cobra
Set reps Tempo
1 10 controlled
Crab Single Leg Squat
Set reps Tempo
1 8 controlled
Band OH 1Arm Rotational Ward
Set reps Tempo
1 10 controlled
Elevated Underswitch
Set reps Tempo
1 10 controlled
Shoulder Rotation -Band Quick Release
Set reps
1 6
Body Clapping – Rib Cage/Arm Pits
Set time
1 30 sec/ea
Workout Blocks
Working Block Shoulders
Giant Set x 2
DB OH Overhead Press
Set reps load Tempo
1 8 moderate controlled
2 fail heavy controlled
1.5 MB Halo
Set reps Tempo
1 8 controlled
2 fail controlled
Lateral Crawl to Push Up
Set reps Tempo
1 8 controlled
2 fail controlled
Wall Walk Out
Set reps Tempo Rest
1 8 controlled 2 min
2 Fail controlled 2min
Working Block Glutes
Giant Set x 2
KB Deadlift
Set reps Tempo
1 8 controlled
2 Fail controlled
BB Side Squat
Set reps
1 8
2 Fail
Rotational Squat
Set reps Tempo
1 8 controlled
2 Fail controlled
Wall Squat w/ Bum Touch
Set reps Tempo Rest
1 8 controlled 2 min
2 Fail controlled 2 min
Cool Down Blocks
Cool Down Block
Horizontal
Restorative Pose Cobra
Set time
1 2 min
Double Leg Restorative Pose
Set time
1 2 min
T Spine Mobility Thread The Needle Reach
Set time
1 2 min

SMD Shoulder and Glute Hypertrophy

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

This work out is meant to stress the muscles of the shoulders and glutes and lead to muscle growth.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Simple 7-Step Warm up for the Shoulder and Hips

Rub and Scrub Pelvis
Set Time
1 1 mins/ea h:m:s
LLT
Runner’s Hinge Ball Knee Drive
Set Reps Tempo
1 10 Controlled
LAR ULT
Supine Slide Hip Decouple
Set Reps Tempo
1 8 Controlled
LAR UMT
Prone Atomic Frog T1 HpDC
T1= Threshold 1
Set Reps Tempo
1 8 Controlled
UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 10 Controlled
LMT
Mini Band Rotational Ward Quick Release
Set Reps
1 6
LMT
Lateral Step Eye Tracking
Set Reps Tempo
1 10 Controlled
Rub and Scrub Sternum/Clavicle
Set Time
1 1 min/ea h:m:s
ULT
Elevated Prone Squat to Mini Cobra
Set Reps Tempo
1 10 Controlled
ULT
Crab Single Leg Squat
Set Reps Tempo
1 8 Controlled
LMT
Band OH 1Arm Rotational Ward
Set Reps Tempo
1 10 Controlled
UMT
Elevated Underswitch
Set Reps Tempo
1 10 Controlled
LLT
Shoulder Rotation -Band Quick Release
Set Reps
1 6
LMT LAR
Body Clapping – Rib Cage/Arm Pits
Set Time
1 30 sec/ea h:m:s

Workout Blocks

Working Block Shoulders
Giant Set x 2

Hypertrophy workout for shoulders and glutes. Take minimal rest between exercises and then 1 min rest between giant sets

LLT
DB OH Overhead Press
reps 8
load moderate
Tempo controlled
Set Reps Load Tempo
1 8 Moderate Controlled
2 fail Heavy Controlled
LMT
1.5 MB Halo
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 fail Controlled
UMT
Lateral Crawl to Push Up
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 fail Controlled
ULT
Wall Walk Out
reps 8
Tempo controlled
Rest 2 min
Set Reps Tempo Rest
1 8 Controlled 2 min (h:m:s)
2 Fail Controlled 2min (h:m:s)

Working Block Glutes
Giant Set x 2

KB Deadlift
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 Fail Controlled
LMT
BB Side Squat
reps 8
Set Reps
1 8
2 Fail
UMT
Rotational Squat
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
2 Fail Controlled
ULT
Wall Squat w/ Bum Touch
reps 8
Tempo controlled
Rest 2 min
Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.
Set Reps Tempo Rest
1 8 Controlled 2 min (h:m:s)
2 Fail Controlled 2 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Focus on breathing 6-4-10 breaths, 3 restorative poses held for 2 min each

LAR ULT
Restorative Pose Cobra
Set Time
1 2 min h:m:s
UMT
Double Leg Restorative Pose
Set Time
1 2 min h:m:s
LAR UMT
T Spine Mobility Thread The Needle Reach
Stretches out the shoulders and torso relative to the hips.
Set Time
1 2 min h:m:s