LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
GSZ 4Q Dynamic Warmup
Giant Set x 2
Inchworm Crawl
Set reps
1 5
2 5
Squat to Lunge w/ OH Reach
Set reps load
1 5 each light
2 5 each light
World’s Greatest Stretch
Set reps
1 5 each
2 5 each
DB Multi-planar Lunge with Reaches
Set reps load
1 10 each light
2 10 each light
Workout Blocks
GSZ ULT/UMT Back Superset
Superset x 4
Neutral Grip Chin Up
Set reps Tempo Rest
1 5 controlled 0s
2 5 controlled 0s
3 5 controlled 0s
4 5 controlled 0s
Suspended 1Arm Row w/ Rotation
Set reps Tempo Rest
1 10 L controlled 60-90s
2 10 R controlled 60-90s
3 10 L controlled 60-90s
4 10 R controlled 60-90s
GSZ LLT/LMT Legs (Posterior) Superset
Superset x 4
BB Deadlift Neutral Stance
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
4 5 heavy controlled 0s
Landmine 1A Side Deadlift
Set reps load Tempo Rest
1 10 L moderate controlled 60-90s
2 10 R moderate controlled 60-90s
3 10 L moderate controlled 60-90s
4 10 R moderate controlled 60-90s
Cool Down Blocks
GSZ Cool Down Block
Horizontal
Double Leg Restorative Pose
Set time
1 60s
Side Lying 90-90
Set time
1 60s each

GSZ 4Q Back – Legs Strength Endurance

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

Warm-Up Blocks

GSZ 4Q Dynamic Warmup
Giant Set x 2

These 4 drills will prepare your body for the demand of the back and legs working blocks. Elevate heart rate, increase circulation, mobilize and stabilize joints and tissues just to mention a few benefits.

ULT
Inchworm Crawl
reps 5
Set Reps
1 5
2 5
LLT
Squat to Lunge w/ OH Reach
reps 5 each
load light
Set Reps Load
1 5 each Light
2 5 each Light
UMT
World’s Greatest Stretch
reps 5 each
Set Reps
1 5 each
2 5 each
LMT
DB Multi-planar Lunge with Reaches
reps 10 each
load light
Set Reps Load
1 10 each Light
2 10 each Light

Workout Blocks

GSZ ULT/UMT Back Superset
Superset x 4

This Back superset is targeting your lats, upper back, shoulders. 2 bodyweight exercises back to back with 1 min rest between sets.

ULT
Neutral Grip Chin Up
reps 5
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 5 Controlled 0s (h:m:s)
2 5 Controlled 0s (h:m:s)
3 5 Controlled 0s (h:m:s)
4 5 Controlled 0s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10 L
Tempo controlled
Rest 60-90s
Set Reps Tempo Rest
1 10 L Controlled 60-90s (h:m:s)
2 10 R Controlled 60-90s (h:m:s)
3 10 L Controlled 60-90s (h:m:s)
4 10 R Controlled 60-90s (h:m:s)

GSZ LLT/LMT Legs (Posterior) Superset
Superset x 4

This Legs superset targets your posterior aspect of the legs. Glutes, hamstrings, adductors are all working together to achieve the goal.

LLT
BB Deadlift Neutral Stance
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)
4 5 Heavy Controlled 0s (h:m:s)
Landmine 1A Side Deadlift
reps 10 L
load moderate
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 10 L Moderate Controlled 60-90s (h:m:s)
2 10 R Moderate Controlled 60-90s (h:m:s)
3 10 L Moderate Controlled 60-90s (h:m:s)
4 10 R Moderate Controlled 60-90s (h:m:s)

Cool Down Blocks

GSZ Cool Down Block
Horizontal Loading

These 2 restorative poses are decreasing sympathetic tone in the ANS, so recovery can be faster. Targeting the upper back and the posterior legs.

UMT
Double Leg Restorative Pose
Set Time
1 60s h:m:s
UMT
Side Lying 90-90
Set Time
1 60s each h:m:s