This is a Submaximal Strength program for the Shoulders and Legs.
Keep the Intensity between 85% and 95% of your estimated 1RM with rep range between 3 to 6 reps/set.
Tribody LLT Submaximal Strength Shoulders & Legs
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Tribody Mobility Warmup for Hips and T-Spine
Horizontal Loading
This warmup is designed to prepare the Shoulders and Legs for a Submaximal Strength workout.
The purpose is to :
1. improve fluid dynamics in the foot and ankle
2. prepare the Knees and Hips for Linear Loading
3. Activate with a Horizontal Wall Ward to dynamically prepare the shoulders.
Workout Blocks
Tribody Submax Strength Legs/Shoulders
Circuit
x 6
Complete 1 set of each exercise before moving to the next. To save time while allowing ample rest between sets, you will perform the Deadlift and OH Press followed by the DB Transverse Lunge and Lateral Crawl. Once these are complete, you will proceed to the Hip Bridge and DB Reverse Fly. For eg : Deadlift ->OH Press -> Transverse Lunge ->Lateral Crawl = 3 sets FOLLOWED BY :
Deadlift -> Transverse Lunge -> Hip Bridge -> Reverse Fly = 3 sets
LLT
BB Deadlift Neutral Stance
reps
3-6
load
heavy
Tempo
controlled
Rest
20 sec
reps
3-6
load
heavy
Tempo
controlled
Rest
20 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 2 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 3 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 4 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 5 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 6 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
Ensure that Barbell is completely dead on the ground. Hips hinged, with eyes straight ahead.
Big toes and heels pressed into the ground.
LLT
BB Wide Stance OH Press
reps
3-6
load
heavy
Tempo
controlled
Rest
20 sec
reps
3-6
load
heavy
Tempo
controlled
Rest
20 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 2 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 3 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 4 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 5 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
| 6 | 3-6 | Heavy | Controlled | 20 sec (h:m:s) |
Start position : BB racked on chest with hands slightly wider than shoulders. Inhale thru nose to begin and brace legs, glutes & abs before pressing overhead. Exhale at the top position.
LMT
DB Transverse Lunge Shoulder Carry
reps
6-12/side
load
light
Rest
20 sec
reps
6-12/side
load
light
Rest
20 sec
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 6-12/side | Light | 20 sec (h:m:s) |
| 2 | 6-12/side | Light | 20 sec (h:m:s) |
| 3 | 6-12/side | Light | 20 sec (h:m:s) |
UMT
Lateral Crawl
time
40sec
Tempo
controlled
Rest
20 sec
time
40sec
Tempo
controlled
Rest
20 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
| 2 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
| 3 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
Focus on the anterior chain : Ant Deltoids and Chest. Brace the abdominals to prevent rotating the hips.
ULT
Hip Bridge
time
40sec
Tempo
controlled
Rest
20 sec
time
40sec
Tempo
controlled
Rest
20 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
| 2 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
| 3 | 40sec h:m:s | Controlled | 20 sec (h:m:s) |
Engage pelvic floor - imagine tightening your bladder muscles. Clench glutes as you raise hips off the floor. Pause at the top for a few seconds.